Workout Description

Why This Workout Is Very Hard

Short time cap forces near-sprint intensity while demanding advanced gymnastics. The row and burpee box jump overs rapidly elevate heart rate, then 9 bar muscle-ups require high skill and pulling power under fatigue. Volume is modest but the combination of speed, precision, and fatigue management makes this very challenging for most athletes.

Benchmark Times for Regionals 16.5

• Elite: <4:00
• Advanced: 4:15-4:30
• Intermediate: 4:45-5:00
• Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): The workout rewards fast cycling and short transitions. Athletes who can accelerate through burpees and string efficient muscle-ups will post significantly faster times.
• Stamina (6/10): Burpees and muscle-ups require repeated contractions with minimal rest. Athletes must sustain quality movement while breathing hard, especially maintaining kip timing across multiple muscle-up reps.
• Power (6/10): Powerful hip extension on the row and explosive kip for the muscle-up transition are key. Quick takeoffs and landings on the box reward reactive power and crisp mechanics.
• Endurance (5/10): A short, hard effort where the row and fast burpees challenge the aerobic system, but duration is too brief to be purely endurance. Expect elevated heart rate from the first minute and limited recovery.
• Strength (2/10): No external loads; success is not about max force but bodyweight pulling strength and midline tension. Strong pullers will cycle muscle-ups more confidently under fatigue.
• Flexibility (2/10): Requires adequate shoulder and thoracic mobility for smooth kipping and turnover on muscle-ups, plus hip flexion on burpees. Demands are moderate, not extreme.

Scaling Options

Scale to: 20 cal Row • 16 Burpee Box Step-Overs (20/16 in) • 9 Chest-to-Bar Pull-Ups • 25 cal Row • 16 Burpee Box Jump Overs (24/20 in) • 9 Jumping Bar Muscle-Ups • 18 cal Row • 12 Burpee Box Step-Overs (20/16 in) • 12 Pull-Ups

Scaling Explanation

Options preserve the sprint stimulus while matching skill: adjust calories/height, simplify burpees to step-overs, and scale muscle-ups to demanding pulling variations that keep unbroken or small sets possible.

Intended Stimulus

Fast and intense. Open with an assertive but controlled row, flow through quick, steady burpee box jump overs, then attack the rig with confident sets. It should feel like a hard sprint that finishes with high-skill execution under fatigue. Minimal chalking and transitions—move with urgency without blowing up before the bar muscle-ups.

Coach Insight

Pace the row at 90-95%—smooth, not frantic. Keep burpees rhythmic with consistent step or jump patterns and quick box turnover. Hit the rig ready to commit. Your one big tip: protect the muscle-ups. One extra breath pre-set can save multiple failed reps. Avoid long transitions, sloppy footwork on the box, and rush-induced no-reps on the bar.

Benchmark Notes

Times are tiered from hitting the cap (6:00) down to elite finishes around 4:00 for men and ~4:36 for women. If you’re under 5:00, you’re moving well with confident bar muscle-ups. Over 5:30 usually means extended rest or failed reps on the rig.

Modality Profile

Two of three movements are gymnastics: burpee box jump overs and bar muscle-ups dominate the skill and time cost. The row is the sole monostructural element setting the opening pace. No weightlifting is included, so the breakdown leans heavily toward gymnastics capacity.

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If you enjoy Regionals 16.5, you might also like these similar CrossFit WODs:

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These WODs similar to Regionals 16.5 share comparable training demands, time domains, and movement patterns.