Workout Description

Why This Workout Is Very Hard

Advanced gymnastics (muscle-ups), moderate barbell load, and six 400 m runs create a long, mixed-modal challenge. Athletes must repeatedly transition from cardio to high-skill or loaded work under fatigue. Thirty-five minutes total with 30 minutes of working intervals demands pacing, grip resilience, and technical consistency well above classic benchmark intensity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated moderate-load barbell reps and muscle-up sets under fatigue tax local muscular endurance in shoulders, pulling chain, and posterior chain across multiple five-minute windows.
• Endurance (6/10): Six 400 m runs across 30 minutes of work emphasize aerobic repeatability. Athletes must hold a sustainable run pace that preserves time for reps without redlining early in the long interval format.
• Power (6/10): Explosive hip extension and crisp turnover are key for efficient clean-and-jerk/snatch and dynamic ring transitions. Repeated power outputs must be produced after each run under rising fatigue.
• Speed (6/10): Moderate emphasis on quick transitions back from the run and efficient cycling of singles or small sets. Sprint speed is useful but must be balanced with sustainable pacing over 35 minutes.
• Strength (4/10): Load is moderate and performed for reps, not maximal efforts. Strength is relevant for efficient ground-to-overhead mechanics and strong pulling/dipping on muscle-ups, but it isn’t the primary limiter.
• Flexibility (2/10): Standard ranges of motion for overhead positions and ring kip. Mobility helps with receiving positions and stable lockouts but extreme flexibility isn’t required.

Scaling Options

Scale to: 115/75 or 95/65 lb GTOH • Strict pull-up + ring dip (or bar MU, C2B, or jumping MU) for muscle-ups • 300–350 m runs or cap each run at 1:45

Scaling Explanation

These options preserve the stimulus by keeping run intensity repeatable, barbell cycling efficient, and gymnastics skill appropriately challenging without stalling out the work windows.

Intended Stimulus

Sustainable intervals with purposeful transitions. Run at a repeatable pace that leaves 2:30–3:00 to work. On the barbell, fast singles or small touch-and-go sets. For muscle-ups, crisp singles or small unbroken sets with short, controlled rest. Stay aerobic early and finish with urgency in the final windows.

Coach Insight

Pace the runs so you can immediately pick up the bar or rings. Aim for the same split every time. Biggest tip: commit to fast, efficient singles on both barbell and muscle-ups to reduce misses and grip blow-up. Avoid sprinting the first run, opening with huge sets, or resting too long before the first rep each window.

Benchmark Notes

Score is total reps from all six work windows. Lower levels assume minimal barbell reps and few or no muscle-ups. Mid levels require steady barbell singles and small muscle-up sets. Top levels demand fast 400s, aggressive barbell pacing, and double-digit muscle-ups each window.

Modality Profile

Each 5-minute window begins with a ~2-minute 400 m run (about 40% of working time). The remaining time splits equally across barbell ground-to-overheads (three windows, ~30%) and muscle-ups (three windows, ~30%), yielding a balanced mix with a modest bias toward monostructural work.

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