Workout Description

Why This Workout Is Very Hard

A high-skill opener into sustained volume. Ring muscle-ups limit many athletes, wall balls accumulate fatigue and breathing demand, and large sets of double-unders challenge coordination and calves. The 14-minute window pushes steady engine work with repeated high-skill efforts. Advanced gymnastics plus moderate-to-high total reps creates a significant barrier for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps accumulate in wall balls and double-unders, plus repeated muscle-up attempts demand repeatable upper-body capacity. Athletes must maintain form and cycle time under fatigue.
• Endurance (6/10): Sustained breathing and rhythm over 14 minutes, with long double-under sets and steady wall balls driving heart rate. Requires aerobic control to keep transitions tight without redlining early.
• Power (6/10): Explosive hip and pull for muscle-ups, powerful squat-to-throw mechanics for wall balls, and crisp wrist snap for double-unders benefit faster, more efficient reps.
• Speed (5/10): Smooth transitions and efficient rep cycling matter, but pacing must be controlled. Bursts help on DUs and MU sets, yet consistency trumps all-out sprinting.
• Strength (2/10): No heavy external loads, but upper-body pulling/pressing strength is required to perform ring muscle-ups under fatigue. Strength is a limiter mainly for those on the cusp of MUs.
• Flexibility (2/10): Standard ranges: full squat depth for wall balls, overhead position to the target, shoulder extension/turnover in muscle-ups. Mobility helps efficiency but isn’t a primary limiter.

Scaling Options

Scale to: 7 Bar Muscle-Ups • 7 Chest-to-Bar Pull-Ups + 7 Ring Dips • 7 Pull-Ups + 7 Box/Bench Dips; and/or 40–50 Wall Balls (14/10 lb or lower) • 60–80 Double-Unders or 100–150 Single-Unders

Scaling Explanation

These options preserve the pulling/pressing skill stimulus, squat-to-throw volume, and rope coordination while right-sizing skill and volume so athletes keep moving and maintain intended pacing.

Intended Stimulus

A steady grind with deliberate pacing. You should breathe hard from wall balls and double-unders but stay composed to protect muscle-up capacity. Think smooth rounds, short breaks, and technical efficiency. The best scores come from preserving muscle-up quality while moving relentlessly on the ball and rope.

Coach Insight

Pace early. Break wall balls and double-unders before you must, not after. Keep transitions short, especially into muscle-ups. Most important: protect your muscle-up capacity. Singles or small sets with perfect kip and fast resets beat failed attempts. Avoid these mistakes: opening with max wall ball or DU sets, chasing failed muscle-ups, and sloppy footwork that trips your rope under fatigue.

Benchmark Notes

Score is total reps completed in 14 minutes. Hitting 157 reps equals one full round. Intermediate athletes should aim to complete at least the first round; advanced will approach 2–3 rounds. If muscle-ups are a limiter, getting past 7 reps and into wall balls is a meaningful milestone.

Modality Profile

Gymnastics (ring muscle-ups) sets the skill gate and repeats each round. Monostructural (double-unders) typically consumes the largest time chunk. Weightlifting (wall balls) adds sustained leg/shoulder volume. Time split for most athletes trends toward DU and wall ball, with shorter but pivotal MU segments.

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