Workout Description

Why This Workout Is Very Hard

For the average CrossFit athlete, Regionals 13.3 is Very Hard because Burpee Muscle-Up meet a roughly 7:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Only experienced athletes are likely to preserve every Rx standard.

Benchmark Times for Regionals 13.3

• Elite: <2:10
• Advanced: 2:39-3:03
• Intermediate: 3:29-3:53
• Beginner: >6:19

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): The 7:00 scoring window and 1 movement score 0.7 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Stamina (3/10): The repeated work around Burpee Muscle-Up scores 0.3 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Endurance (2/10): Regionals 13.3 scores 0.2 for endurance because its 7:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Power (2/10): Burpee Muscle-Up drive a 0.2 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Strength (1/10): Force and control demands score 0.1 for strength. Strength supports posture and movement quality, while absolute load is either unreported or not the workout's primary scoring challenge.
• Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

• Burpee Muscle-Up

Scaling Options

Replace Burpee Muscle-Up with pull-ups plus dips.

Scaling Explanation

Choose options that keep the athlete working in the short, high-output domain and capable of meaningful progress inside the 7:00 cap. Preserve the primary challenge of Burpee Muscle-Up, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Regionals 13.3 is intended as a short, high-output test centered on Burpee Muscle-Up. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Burpee Muscle-Up before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

L5 is anchored near 3:53 for an average Rx athlete, allowing realistic set breaks and transitions around Burpee Muscle-Up. L10 targets 1:52 with deliberate pacing, near-unbroken skill work, and minimal transition loss.

Modality Profile

Counting each unique movement once, G includes Burpee Muscle-Up. That produces G 100%, M 0%, and W 0%.

Similar Workouts to Regionals 13.3

If you enjoy Regionals 13.3, you might also like these similar CrossFit WODs:

• Hammer Down (91% similar) - Starting 7 minutes after IE6: 35-calorie C2 bike 28 bar muscle-ups 24 burpee box jump-overs Wome...
• Throttle Up (86% similar) - For time: 35-calorie ski erg 28 chest-to-bar pull-ups 24 burpee box jump-overs Women: 16-lb vest...
• Semifinals 23.2 (84% similar) - As many reps as possible in 3 minutes of: 5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)...
• Handstand Sprint 2026 (83% similar) - For time: Handstand walk course Time cap: 6 minutes...
• All Crossed Up (82% similar) - For time: 20 wall walks 10 DB shoulder-to-overheads 20 double-under crossovers 30 toes-to-bars ...
• CrossFit Games 21.8 (81% similar) - For time: Navigate the handstand walking course Time cap: 5 min....
• Max Push (81% similar) - For max reps: Deficit handstand push-ups Women: 14-inch deficit Men: 18-inch deficit Time cap: 5 ...
• Handstand Relay (81% similar) - For time, in any order, complete the handstand walk relay course: 40 yards (Athlete 1) 60 yards (At...

These WODs similar to Regionals 13.3 share comparable training demands, time domains, and movement patterns.