Workout Description

Why This Workout Is Very Hard

Advanced gymnastics across all three movements with high midline demand and unilateral balance make this a high-skill, high-density triplet. The 30 total muscle-ups, combined with 90 pistols and 90 GHD sit-ups under a 15-minute cap, challenge grip, core endurance, and movement efficiency. Athletes must manage small sets and quick transitions to avoid failure on muscle-ups while maintaining consistent tempo on pistols and GHDs.

Benchmark Times for Quarterfinals 22.2

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

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Total 210 reps with repeated high-skill demands taxes midline and pulling endurance. Sustaining quality reps under fatigue, especially on GHD sit-ups and muscle-up sets, determines performance.
• Flexibility (6/10): Pistols require ankle dorsiflexion and hip control; GHD sit-ups need safe range through trunk extension. Shoulder mobility supports efficient kipping and turnover on muscle-ups.
• Speed (6/10): Brisk cycling on pistols and GHDs plus tight transitions favors faster times. Keeping muscle-ups in small, quick sets prevents long breaks that erode speed.
• Endurance (5/10): A 15-minute cap keeps heart rate elevated but the limiter is gymnastics density and midline fatigue rather than long aerobic efforts. Expect steady breathing without extended monostructural work.
• Power (5/10): Explosive hip drive and fast turnover on muscle-ups reward powerful athletes. Pistols and GHDs are more controlled outputs, so power helps but is not the dominant quality.
• Strength (2/10): No external load; maximal strength isn’t directly tested. Relative strength impacts muscle-up turnover and stable pistol depth, but one-rep max capability is not a primary factor.

Scaling Options

Scale to: Pistols → box/target pistols or 60 alternating lunges • GHD Sit-Ups → 30 anchored sit-ups or 20 AbMat sit-ups • Muscle-Ups → 15 chest-to-bar pull-ups or 10 pull-ups + 10 ring dips

Scaling Explanation

These options preserve unilateral squatting, midline volume, and a challenging pull-to-press stimulus while reducing skill barriers and failure risk to keep intensity and flow similar.

Intended Stimulus

A steady, high-skill grind with quick transitions. Pistols should be smooth and unbroken or in fast halves; GHDs at a sustainable tempo; muscle-ups in small, efficient sets with minimal rest. Grip and midline fatigue should build but not force long breakdowns. Athletes should finish close to the cap unless highly proficient in muscle-ups.

Coach Insight

Open with conservative muscle-up sets (e.g., 3-3-2-2) and keep rests short. Move continuously on pistols and GHDs. The one tip: Break muscle-ups before you have to. Small, crisp sets beat failed reps. Avoid sloppy pistol depth, overextending GHDs, and death-grip chalk breaks. Transition purposefully.

Benchmark Notes

Times represent finish targets from capped (L1) to elite (L9). If you’re near L5, aim to finish around 9 minutes by breaking muscle-ups early and moving steadily on pistols and GHDs. If you can’t complete within 15 minutes, scale appropriately.

Modality Profile

All three movements are gymnastics: single-leg squats, midline flexion on the GHD, and complex pulling/pressing/transitional work on muscle-ups. There is no monostructural or external loading, so success is driven by bodyweight skill, control, and stamina.

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