Workout Description

Why This Workout Is Very Hard

Advanced gymnastics paired with heavy barbell cycling. Each round demands 50 alternating pistols (unilateral stability/mobility), 7 muscle-ups (pulling/dipping strength), and 10 hang power cleans at 175/125 lb. Total 150 pistols, 21 muscle-ups, 30 heavy cleans. Skill and grip fatigue govern pace. Most Rx athletes finish between 12–20 minutes if they manage sets, transitions, and breathing well.

Benchmark Times for Nasty Girls v2

• Elite: <11:30
• Advanced: 13:00-14:00
• Intermediate: 15:30-17:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps across legs, grip, and shoulders (150 pistols, 21 muscle-ups, 30 heavy cleans). Success depends on sustaining quality reps with short rests over three rounds.
• Power (7/10): Explosive hip extension drives efficient kipping and crisp pulls on the cleans. Athletes who generate quick power cycle reps faster and conserve grip and shoulders.
• Strength (6/10): Hang power cleans at 175/125 and the pulling/dipping strength for muscle-ups demand solid strength and strength endurance, often forcing athletes to break sets under fatigue.
• Speed (6/10): Fast transitions and deliberate cycling help, but pace is gated by skill. Rushing leads to no-reps on pistols or failed muscle-ups, so controlled speed is key.
• Flexibility (6/10): Pistols require ankle dorsiflexion, hip control, and balance. Front rack and hang positions need shoulder and thoracic mobility. Limited range slows reps and compromises positions.
• Endurance (4/10): No monostructural work; breathing is challenged by dense sets and transitions. Heart rate stays high from leg volume and barbell cycling, but pure aerobic demand is secondary to skill and local fatigue.

Movements

• Pistol Squat
• Hang Power Clean
• Muscle-Up

Scaling Options

Scale to: 3RFT—40 alt box pistols (to target), 7 C2B + 7 ring dips, 10 HPC 135/95 • 3RFT—50 air squats, 7 jumping muscle-ups, 10 HPC 115/75 • 3RFT—50 alt lunges, 14 pull-ups, 10 HPC 95/65

Scaling Explanation

These options keep the triplet structure and intended stimulus by adjusting range of motion, skill complexity, and load so athletes can move continuously with short breaks and finish in a similar time domain.

Intended Stimulus

A challenging, steady push with minimal dead time. Pistols should be smooth with quick transitions, muscle-ups in small repeatable sets, and cleans in 1–3 sets with short rests. Grip and midline stay taxed throughout. Aim for even round splits, breathing controlled, and form maintained under fatigue.

Coach Insight

Open with sustainable sets: fast pistols, 3-3-1 or 4-3 on muscle-ups, and 5-5 or 6-4 on cleans. Short, planned rests beat long, unplanned breaks. Biggest tip: protect your grip—break before you fail, and shake out on transitions. Avoid no-reps on pistols (depth/balance) and catching cleans soft. Commit to a consistent hook grip and solid front-rack.

Benchmark Notes

Use these finish-time bands to gauge performance. L4–L6 indicates steady pistols, small muscle-up breaks, and 2–3 sets on cleans. L7–L9 requires near-unbroken pistols, crisp muscle-ups, and fast barbell cycling. If you’re above L1, scale skill or load so you finish within the intended time domain.

Modality Profile

Two of the three movements are gymnastics (pistols and muscle-ups) and dominate total time due to volume and skill demands. The hang power clean is the lone weightlifting element and, while heavy, represents a smaller share of total work. There is no monostructural component.

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