Workout Description
AMRAP in 10 minutes:
60 Bar-Facing Burpees
30 Overhead Squats (120/90 lb)
10 Ring Muscle-Ups
Why This Workout Is Very Hard
A short, brutal 10-minute AMRAP mixing high volume burpees, a relatively heavy overhead squat (120/90 lb), and advanced gymnastics (ring muscle-ups). Movement complexity and shoulder stamina are the limiting factors. Many athletes struggle to finish one full round; elites push into second-round burpees.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High shoulder and leg stamina are required to cycle 60 burpees, 30 overhead squats, and maintain kip timing for muscle-ups under fatigue.
- Endurance (6/10): Ten minutes of continuous work demands strong aerobic capacity, especially to maintain burpee pace and breathing control into barbell and rings without redlining early.
- Flexibility (6/10): Stable overhead squat positions require shoulder, thoracic, hip, and ankle mobility. Limited range often forces extra breaks or no-reps under fatigue.
- Speed (6/10): Fast, repeatable burpee pacing and quick setup for OHS and rings matter. Aggressive transitions help, but sprinting too early leads to failure on the bar or rings.
- Strength (5/10): The overhead squat at 120/90 lb requires solid overhead strength and midline stability. It’s not a max effort, but the load under fatigue is a real limiter for many.
- Power (4/10): Explosiveness shows in efficient barbell snatch-to-OHS starts and crisp ring transitions, but most of the work is sustained rather than maximal power output.
Movements
- Ring Muscle-Up
- Overhead Squat
- Bar-Facing Burpee
Scaling Options
Scale to: 60 Bar-Facing Burpees • 30 Overhead Squats (95/65 lb) • 10 Jumping Ring Muscle-Ups • OR 60 Burpees • 30 Front Squats (95/65 lb) • 10 Chest-to-Bar Pull-Ups + 10 Ring Dips • OR 60 Burpees • 30 OHS (75/55 lb) • 10 Bar Muscle-Ups
Scaling Explanation
These options preserve the triplet structure and shoulder stamina demand while adjusting load and skill so athletes keep moving and feel the intended stimulus.
Intended Stimulus
A sustained grind that feels like strong, controlled cardio with serious shoulder fatigue. Smooth burpees, then deliberate but steady overhead squats in one or two sets, followed by composed, small sets of muscle-ups. The goal is to keep moving without redlining so transitions stay quick and technique holds under fatigue.
Coach Insight
Pace the burpees at a sustainable rhythm—no pauses, just steady steps and jumps. Quick setup to the bar; aim for one or two sets on OHS if possible.
The one tip: protect your shoulders—tight midline, active lats, and a shallow breathing cycle under the bar.
Avoid sprinting the first 30 burpees, rushed sloppy snatches to start OHS, and failed muscle-up attempts that waste time and energy.
Benchmark Notes
Scores are total reps completed in 10 minutes. Most athletes finish the 60 burpees and get into overhead squats; advanced athletes reach or finish muscle-ups. Elites complete one round and push deep into second-round burpees.
Modality Profile
Most time is spent on bodyweight gymnastics: bar-facing burpees and ring muscle-ups. The overhead squat constitutes the weightlifting portion. No monostructural elements are present, but the burpees provide a strong cardiovascular demand.
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