Workout Description

Why This Workout Is Very Hard

The triplet blends sustained running with a high-skill gymnastics bottleneck (16 total muscle-ups) and sizable jump-rope volume (160 double-unders). Most athletes will operate near threshold for 12–20 minutes while managing skill fatigue. The muscle-ups elevate complexity and failure risk, making pacing and strategy essential. Advanced capacity and coordination are required to keep transitions tight and avoid breakdown.

Benchmark Times for Schlitz

• Elite: <9:30
• Advanced: 13:00-15:00
• Intermediate: 17:00-18:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Four 400s and sustained rope volume keep the heart rate high. Success requires steady aerobic control so the muscle-ups don’t collapse under fatigue while maintaining consistent splits across all four rounds.
• Stamina (6/10): Repeated kipping muscle-ups and high-rep double-unders demand shoulder, core, and calf endurance. The challenge is sustaining output without long breaks, especially as transitions accumulate across rounds.
• Speed (6/10): Fast transitions, quick double-under cycles, and assertive 400m splits reward speed. Overpacing early can spike heart rate and sabotage muscle-up consistency, so controlled quickness is key.
• Power (5/10): Explosive hip drive and fast turnover in the ring transition plus crisp rope speed require repeatable bursts. Power application is frequent but in short, controlled doses between aerobic elements.
• Flexibility (3/10): Ring muscle-ups require solid shoulder extension, external rotation, and a confident front support, but overall range of motion demands are moderate and accessible for most athletes.
• Strength (2/10): No external load. Strength shows up mainly as relative upper-body pulling and pressing strength for muscle-ups, but absolute force demands are low compared to barbell WODs.

Scaling Options

Scale to: 4 Rounds: 400m Run, 4 Bar Muscle-Ups, 30 Double-Unders • 4 Rounds: 400m Run, 6 Chest-to-Bar Pull-Ups + 6 Ring Dips, 40 Single-Unders • 4 Rounds: 300m Run, 4 Jumping Ring Muscle-Ups, 30 Double-Unders

Scaling Explanation

These options preserve the triplet structure, time domain, and pulling/dip stimulus while matching each athlete’s current skill so intensity stays high and movement quality remains consistent.

Intended Stimulus

Fast, controlled aerobic triplet with brief high-skill spikes. Hold strong but sustainable 400m splits, keep double-unders smooth and unbroken, and manage muscle-ups with small, confident sets or quick singles. You should be working near threshold without redlining, finishing with consistent round times and minimal chalk breaks.

Coach Insight

Pace the first run at 85–90% and settle into consistent splits. Break muscle-ups before you’re forced to; fast singles beat failed doubles. The one tip: protect your muscle-ups. Smart sets and quick rest keep you moving. Avoid sprinting round 1, death-gripping the rope, and letting misses spiral. Breathe, relax shoulders, and step back to the rings ready.

Benchmark Notes

Scores reflect completion time from beginner to elite. If you’re near or above the time cap, reduce skill/volume to stay moving. Intermediate athletes should aim around 18 minutes; advanced athletes near 12–15 minutes; elites can break 10–11 minutes with unbroken rope and fast, small muscle-up sets.

Modality Profile

This is primarily monostructural work: running and double-unders dominate the time domain. Gymnastics is present through ring muscle-ups, which add skill and upper-body fatigue but constitute a smaller portion of total minutes compared to running and jump rope. No external loading is used.

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