Workout Description

Why This Workout Is Very Hard

High-skill gymnastics (36 burpee bar muscle-ups) combined with heavy barbell cycling at 155/105 and a total of 2.4 km running pushes strength, skill, and aerobic capacity. The volume of heavy squat snatches, clean-and-jerks, and thrusters late in the workout drives significant fatigue. Expect advanced athletes to finish 28–36 minutes; most will be closer to the time cap unless scaled.

Benchmark Times for Pikey

• Elite: <28:00
• Advanced: 30:00-32:00
• Intermediate: 34:00-36:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Large sets under fatigue—36 burpee bar muscle-ups and 53 heavy barbell reps—require sustained muscular endurance and repeatability with limited rest.
• Power (7/10): Snatches and clean-and-jerks require explosive hip drive; heavy thrusters demand forceful leg drive to keep bar speed and reduce time under tension.
• Endurance (7/10): Three runs totaling 2.4 km across a 30–40 minute effort demand steady aerobic output and breathing control while recovering between high-skill and heavy barbell segments.
• Flexibility (6/10): Deep receiving positions in the squat snatch and front squat/overhead demands for thrusters require solid shoulder, thoracic, and hip mobility to move efficiently.
• Strength (6/10): Loads at 155/105 challenge full-body strength, especially in the squat snatch and thruster phases where positions and bracing under fatigue matter.
• Speed (4/10): Not a sprint, but efficiency is rewarded—quick small sets on muscle-ups and deliberate barbell cycling with crisp transitions save significant time.

Scaling Options

Scale to: 12 Burpee Chest-to-Bar Pull-Ups (or 8–10 Burpee Bar Muscle-Ups) • Barbell 115/75 lb (or 95/65 lb) • Runs 300/700/700/300m

Scaling Explanation

These options preserve the skill stimulus, barbell cycling under fatigue, and aerobic demand while ensuring continuous movement and minimal failed reps.

Intended Stimulus

A long, gritty chipper with controlled runs, composed high-skill gymnastics, and heavy barbell work done in small, consistent sets. Athletes should manage heart rate on the runs to hit muscle-ups with minimal misses, then chip away at barbell reps without redlining. Aim for steady progress, tight transitions, and limited failed attempts.

Coach Insight

Pace the first 1,000 meters like you plan to work for 30–40 minutes. Break early on muscle-ups and barbell: fast triples, smart doubles, or short sets that you can sustain. The one tip: no failed reps. Misses on muscle-ups or snatches cost huge time and energy. Common mistakes: sprinting the first run, oversized barbell sets, and grip blow-ups from poor chalk and rest management.

Benchmark Notes

Times are listed slowest to fastest. Hitting 36 minutes (L5) means steady runs, controlled muscle-up sets, and smart barbell breaks. Advanced athletes aiming sub-30 must keep transitions tight and limit misses on muscle-ups and snatches. If you’re trending toward the cap, scale gymnastics or load to sustain progress.

Modality Profile

Monostructural running makes up a sizable chunk of total time. Weightlifting is nearly as prominent because heavy barbell sets take time and rest. Gymnastics, while lower in total reps, is high skill and dictates pacing, contributing meaningfully to the overall effort and transitions.

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