Workout Description

Why This Workout Is Very Hard

The barbell is light-moderate but cycled for 90 total reps under fatigue, combined with 90 advanced gymnastics reps that progress from toes-to-bar to chest-to-bar and bar muscle-ups. The one-minute rests encourage high intensity but spike heart rate repeatedly. This blend of volume, grip fatigue, skill demand, and pacing complexity makes it very challenging for most athletes.

Benchmark Times for Open 21.3

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps for both barbell and rig demand muscular endurance in legs, shoulders, and grip. Holding large sets repeatedly is the limiter for many athletes.
• Speed (7/10): Fast barbell cycling and quick transitions boost scores. The one-minute rest encourages sprint-like efforts within each part while managing grip and breathing.
• Power (6/10): Explosive hip drive helps cycle thrusters and gymnastics efficiently, especially on bar muscle-ups. Power output under fatigue influences set size and transitions.
• Flexibility (5/10): Front rack mobility, overhead stability for thrusters, and shoulder/hip range for toes-to-bar and muscle-ups are required to move efficiently without form breakdown.
• Endurance (5/10): No monostructural work, but sustained breathing control is needed across three dense bouts separated by short rests. Heart rate stays high while you manage repeats of barbell and gymnastics under fatigue.
• Strength (4/10): Load is light-moderate and from the floor, but not maximal. Strength matters to maintain strong positions and unbroken barbell sets rather than pure one-rep strength.

Scaling Options

Scale to: 75/55 or 65/45 lb barbell • TTB → hanging knee raises/V-ups; C2B → chin-over-bar/jumping C2B; BMU → jumping bar MU or 15 pull-ups + 15 C2B • Reduce gymnastics to 20 reps

Scaling Explanation

These options lower skill and loading while keeping the same structure and stimulus: fast barbell cycles, sustainable gymnastics sets, and interval pacing with short rests.

Intended Stimulus

Fast, interval-style efforts with high skill under fatigue. Aim for large, controlled barbell sets and manageable gymnastics chunks that avoid failure. The one-minute rests should let you reset and attack, not fully recover. Grip and breathing will be taxed; keep transitions crisp and maintain quality movement to finish inside the cap.

Coach Insight

Pace each part like a hard interval: slightly conservative on the first 10 reps of gymnastics, then push if you’re confident. Quick chalk, quicker back to the bar. The one tip: Protect your grip—break sets before failure so you don’t lose minutes late. Avoid sloppy front rack and rushed thrusters. No-freps and failed muscle-ups cost more than short, planned breaks.

Benchmark Notes

If you’re newer, expect to be near the cap or finish Part 2. Intermediate athletes aim to complete all parts around 11–12 minutes. Advanced athletes push sub-10, and elites near 7–8 minutes. Use these times to select appropriate scaling and pacing.

Modality Profile

There is no monostructural work. The workout splits time between gymnastics (toes-to-bar, chest-to-bar, bar muscle-ups) and weightlifting (front squats, thrusters). Although reps are equal, gymnastics typically takes longer, so the session skews toward gymnastics volume and skill.

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