Workout Description

Why This Workout Is Very Hard

This is a very hard test combining heavy ascending deadlifts with advanced gymnastics under severe grip fatigue. Loads escalate into near-maximal territory for many athletes, while 15 bar muscle-ups demand high skill and pulling stamina. The 15-minute cap forces urgent pacing and minimal rest, punishing errors in strategy, mechanics, or grip management.

Benchmark Times for Quarterfinals 23.5

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

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High pulling volume and repeated sets under fatigue demand muscular endurance in grip, lats, and posterior chain. Athletes must cycle clean reps and manage rest to avoid failure late.
• Strength (6/10): The deadlifts escalate to near-maximal for many, requiring solid absolute strength and bracing. Strength off the floor dictates whether singles or short touch-and-go sets are possible at the end.
• Speed (6/10): Top scores come from rapid cycling of manageable sets and tight transitions. Short, planned breaks beat long, unplanned rests, provided mechanics stay solid.
• Power (5/10): Explosive hip extension benefits both kipping and strong lockouts on deadlifts. Quick, crisp reps matter, but sustained output trumps pure peak power in this piece.
• Endurance (4/10): No monostructural cardio, but the cap requires sustained breathing and recovery between heavy pulls and gymnastics. Heart rate stays high from large sets and fast transitions, taxing aerobic recovery under muscular fatigue.
• Flexibility (2/10): Basic hip hinge and kipping positions. Some thoracic extension and shoulder mobility help for efficient bar muscle-ups, but no extreme ranges of motion are required.

Movements

• Chest-to-Bar Pull-Up
• Deadlift
• Bar Muscle-Up

Scaling Options

Scale to: Deadlifts 185/125 → 225/155 → 275/185 lb with same reps • Chest-to-Bar → Chin-Over-Bar or Ring Rows • Bar Muscle-Ups → 15 Chest-to-Bar or 15 Jumping Bar Muscle-Ups (bar at forehead height)

Scaling Explanation

These options preserve the structure and stimulus by adjusting load and skill so athletes can move steadily, manage grip, and finish near the time cap.

Intended Stimulus

Fast but controlled puller with escalating barbell loading and advancing gymnastics. Move continuously: modest sets early, efficient kips on bar muscle-ups, then composed singles or quick doubles on the final deadlifts. Expect a serious grip and midline burn with a high heart rate, but avoid redlining so you can finish strong without failed reps.

Coach Insight

Treat the 21s as a primer: quick sets on 225/155 and 2–3 sets on chest-to-bar. Settle your breath before the 275/185 bar. Biggest tip: protect your grip—break early, chalk once, and keep transitions tight. Avoid yanking heavy deadlifts with a soft brace or catching low on muscle-ups. Quality reps beat failed attempts.

Benchmark Notes

Use these time targets to guide scaling and pacing. Around L5 (about 11:00) matches the intended stimulus. Finishing near or over 12–14 minutes suggests loads or skills are too high; under 8 minutes indicates advanced capacity and excellent grip and gymnastics efficiency.

Modality Profile

No monostructural elements. Time splits are nearly even between heavy barbell pulling and high-skill gymnastics. The deadlift loads climb as reps fall, while chest-to-bar and bar muscle-ups tax grip and pulling stamina, creating an even blend of weightlifting and gymnastics for most athletes.

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