Workout Description

Why This Workout Is Very Hard

Short time domain but very high skill. Bar muscle-ups create a technical gate that many athletes can’t pass under fatigue, while cycling light power snatches taxes grip and shoulders. The best move fast and unbroken; most will bottleneck on muscle-ups. Intensity is sprint-like, with little recovery. Skill plus pace and grip fatigue elevate difficulty beyond typical couplets.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast cycling and sharp transitions determine top scores. Unbroken sets, immediate bar contact, and quick setups matter more than pacing strategies typical of longer workouts.
• Power (7/10): Explosive hip extension drives both the snatch and the bar muscle-up. Athletes who can produce quick, powerful reps with crisp timing gain a significant advantage in cycle speed and efficiency.
• Stamina (6/10): Repeated shoulder and grip demands accumulate quickly. Cycling light snatches and strict kipping control on muscle-ups require sustainable muscular output and midline integrity across the entire seven-minute window.
• Endurance (4/10): Seven minutes favors anaerobic power over long cardio. Heart rate spikes quickly, but duration is too short to meaningfully develop aerobic endurance beyond repeat efforts and efficient breathing under fatigue.
• Strength (3/10): Loads are light and do not require maximal force. Strength shows up as baseline pulling and pressing capacity for muscle-ups and stability overhead rather than absolute barbell strength.
• Flexibility (3/10): Adequate shoulder, thoracic, and wrist mobility are needed for efficient turnover in snatches and secure front support on the bar. Demands are noticeable but not extreme for most athletes.

Movements

• Power Snatch
• Bar Muscle-Up

Scaling Options

Scale to: 65/45 lb + Jumping Bar Muscle-Ups (low bar) • 75/55 lb + 6 Chest-to-Bar Pull-Ups • 65/45 lb + 6 Pull-Ups (or 6 Ring Rows) with a tight kip rhythm

Scaling Explanation

Each option preserves the couplet’s pull-to-overhead pattern and grip demand while matching your current skill level, ensuring continuous movement and the intended fast, shoulder-taxing stimulus.

Intended Stimulus

A fast, high-skill sprint. Unbroken snatches with immediate transition to controlled, efficient bar muscle-ups. Grip and shoulders should feel hot by minute three, but you can still maintain quick cycles. Breathing stays sharp and braced, not labored. The best athletes move almost continuously with minimal chalk breaks and no failed reps.

Coach Insight

Pace early like you’ll finish faster: smooth snatch cycles and zero wasted transitions. Quick chalk, then start your first muscle-up immediately. Your one big tip: protect your grip—relax fingers on snatch turnover and set a consistent, efficient kip on the rig. Avoid rushing sloppy reps. Missed muscle-ups and hitchy snatch pulls cost more time than a one-second breath.

Benchmark Notes

Score is total reps completed. Many athletes will get 10–13 reps (snatches plus some or all first muscle-ups). Intermediate athletes aim for 2–3 rounds (26–39 reps). Advanced athletes push 4–6 rounds. Elite reach 6–9 rounds by staying unbroken and minimizing transitions.

Modality Profile

Time distribution leans slightly toward gymnastics because bar muscle-ups are slower per rep and technically demanding, even though there are fewer reps. Power snatches contribute steady barbell volume and cycle speed. There’s no monostructural element; success hinges on efficient kipping and quick barbell cycling.

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These WODs similar to Open 16.3 share comparable training demands, time domains, and movement patterns.