Workout Description

Why This Workout Is Very Hard

Advanced skill with ring muscle-ups, high-rep calisthenics, and steady monostructural work across a long 24-minute window creates substantial fatigue. Loads are moderate but the cumulative volume, grip demand, and gymnastics complexity push this into a demanding mixed-modal test, requiring both capacity and skill maintenance under fatigue for the full duration.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps across push-ups, sit-ups, SDHPs, and repeated transitions demand muscular endurance. Athletes must manage accumulation and avoid failure, especially in pressing and midline-dominant movements.
• Endurance (8/10): Twenty-four minutes of steady pacing with a dedicated monostructural segment taxes aerobic capacity. Success requires breathing control and sustainable output rather than short sprints or heavy barbell efforts.
• Power (5/10): Ring muscle-ups and box jumps need explosive hip extension, and crisp thrusters benefit from leg drive. Still, the long time domain tempers pure power output.
• Speed (5/10): Quick cycling and transitions help, but pacing matters more than all-out speed. Athletes who over-sprint early will likely fade in later rounds.
• Strength (3/10): Loads are moderate and not near maximal. Strength is helpful for stability and crisp reps, but the workout does not test one-rep max or heavy barbell strength.
• Flexibility (3/10): Full-depth squats, overhead positions on thrusters, and shoulder extension for muscle-ups require functional mobility. However, the demands are not extreme or contortion-like.

Scaling Options

Scale to: 3 Chest-to-Bar Pull-Ups + 3 Ring Dips; KB 44/26 lb; Bike 12 cal • 6 Pull-Ups + 6 Push-Ups; KB 35/26 lb; Box 20/16 in; Bike 12 cal • 6 Jumping Pull-Ups + 6 Bench Dips; KB 26/18 lb; 20/16 in Step-Ups; Bike 10 cal; Incline Push-Ups

Scaling Explanation

These options preserve the movement patterns, time-under-tension, and round flow while adjusting skill (muscle-ups), load, and volume to keep athletes moving continuously for 24 minutes.

Intended Stimulus

A sustained, repeatable pace with short, controlled breaks. It should feel like steady cardio with periodic spikes during muscle-ups and thrusters. Avoid muscular failure on push-ups and grip-heavy movements. Aim for consistent round times, smooth transitions, and a bike cadence that keeps heart rate high without tipping into redline.

Coach Insight

Pace early. Think sustainable 80–85% effort, then squeeze transitions in the final six minutes. Big tip: Protect your push-ups. Break early (e.g., 10/8) to avoid failure and preserve round pace. Common mistakes: Opening with max-effort muscle-ups, gripping KBs too hard, and sprinting the first bike. Keep sets tidy and breathing steady.

Benchmark Notes

Use these round targets to gauge pacing. If you’re near L5, aim for consistent 3.5–4 minute rounds without redlining. Break sets early to maintain movement quality, especially on push-ups and muscle-ups. Advanced athletes should push transition speed and bike cadence to press into the L7–L9 ranges.

Modality Profile

About half the time is spent on gymnastics (muscle-ups, push-ups, sit-ups, box jumps). Weightlifting work (thrusters, SDHP) is a significant portion but cycles quickly. The bike is a consistent monostructural element, roughly one-fifth of each round at moderate cadence.

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