Workout Description

Why This Workout Is Very Hard

Short clock but high skill and big sets. The muscle-ups demand advanced gymnastics capacity under fatigue, while 50 wall balls and 100 double-unders per round create heavy breathing and shoulder/leg burn. Pacing is tricky and small breaks compound quickly. Most athletes will complete 2+ rounds; elites flirt with 3. Accuracy, rhythm, and efficiency are decisive.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps and repeated large sets challenge local muscular endurance in shoulders, triceps, quads, and calves.
• Endurance (7/10): 14 minutes of continuous work with large sets of double-unders and wall balls taxes aerobic capacity while maintaining steady breathing and cadence.
• Speed (6/10): Fast yet sustainable cycle rates and quick transitions between movements determine round times without redlining too early.
• Power (5/10): Hip extension drives muscle-ups and wall balls; elastic rebound in double-unders rewards crisp, powerful timing.
• Flexibility (3/10): Requires full-depth squats and overhead positions for wall balls, plus shoulder and thoracic mobility for stable, efficient muscle-ups.
• Strength (3/10): No heavy external loads; strength shows up mainly as bodyweight pulling and pressing strength for efficient muscle-ups.

Scaling Options

Scale to: 5 Muscle-Ups, 40 Wall Balls (20/14 lb), 80 Double-Unders • 7 Jumping Muscle-Ups (or 7 C2B + 7 Ring Dips), 50 Wall Balls (14/10 lb), 100 Double-Unders • 7 Strict Pull-Ups + 7 Ring Dips, 35 Wall Balls (14/10 lb), 140 Single-Unders

Scaling Explanation

Each option preserves the triplet structure and intended volume while adjusting skill, load, and rope demand so athletes maintain steady rounds without repeated failure.

Intended Stimulus

Steady, repeatable rounds with controlled breathing and short, planned breaks. The muscle-ups should be challenging but not failure-prone, wall balls done in big but manageable sets, and double-unders smooth and unbroken or in two quick sets. The workout feels like sustained aerobic churn with periodic high-skill spikes on the rings.

Coach Insight

Open with conservative muscle-up sets (e.g., 4-3 or fast singles) to avoid failure. Keep transitions tight and rests counted (3–5 breaths max). Big wall-ball sets pay off; if needed, drop to 30/20 or 25/25 with short breaks. The ONE tip: protect your muscle-ups—never miss reps. Common mistakes: sprinting the first round, wall-ball burnouts, and letting double-unders unravel after trips.

Benchmark Notes

Score is total reps in 14 minutes. Beginners might get partway through the first round, intermediates finish 1–2 rounds, and advanced athletes push past two rounds. Elite regional-level scores approach three full rounds (471 reps) with extra reps into the fourth.

Modality Profile

Wall balls dominate time and volume as the primary weightlifting element (about half the time). Double-unders contribute steady monostructural work (roughly a third). Muscle-ups are fewer in reps but high skill, accounting for the remainder as the key gymnastics limiter.

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