Workout Description
As many reps as possible in 8 minutes:
50-foot back rack lunge
25 pull-ups
50-foot front rack lunge
25 chest-to-bar pull-ups
50-foot overhead lunge
Max bar muscle-ups in the remaining time
♀ 80-lb barbell
♂ 115-lb barbell
Complete the sequence once; do not restart after the muscle-ups. Each 25-foot lunge section counts as one rep, not each step. The buy-in totals 56 reps; add every completed bar muscle-up.
Time cap: 8 minutes
Tiebreak: time after each set of lunges. A rack may not be used.
Why This Workout Is Very Hard
The lunge position becomes more demanding as pulling fatigue accumulates: back rack, front rack, then overhead. Fifty pull-ups of increasing difficulty precede max bar muscle-ups, so reaching the final station requires both overhead stability and advanced gymnastics under a short cap.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Fifty pulling repetitions precede muscle-ups, while the lunges repeatedly challenge the legs and the grip holding the barbell.
- Flexibility (7/10): The overhead lunge requires shoulder and thoracic mobility alongside hip extension, after earlier work has already fatigued these positions.
- Strength (6/10): Overhead lunges require substantial stability at 115/80 lb, and muscle-ups demand enough relative pulling and pressing strength under fatigue.
- Power (6/10): Efficient kipping and a strong transition over the bar are needed to complete muscle-ups after the pulling buy-in.
- Endurance (5/10): The eight-minute window rewards controlled breathing, but gymnastics skill and local fatigue often limit work before aerobic capacity does.
- Speed (5/10): Quick transitions create time for muscle-ups, but rushing early pull-up sets into failure can erase that advantage.
Movements
- Barbell Lunge
- Chest-to-Bar Pull-Up
- Front Rack Lunge
- Bar Muscle-Up
- Overhead Lunge
- Pull-Up
Scaling Options
Official scaled athletes use 85 lb for men and 60 lb for women. The three pulling stations become 25 jumping pull-ups, 25 pull-ups, then max chest-to-bar pull-ups; the lunge order stays the same.
Scaling Explanation
The scaled sequence retains progressively harder pulling without requiring bar muscle-ups. For training, reduce the overhead load further if you cannot hold a stable lockout through a full lunge section.
Intended Stimulus
A gymnastics and overhead-stability test that gets harder as you advance. Move efficiently through the buy-in, then spend the remaining clock on quality muscle-ups.
Coach Insight
Keep early pull-up sets below failure and mark each 25-foot lunge section clearly. Stabilize the bar overhead before stepping; rushed lunges or missed muscle-ups cost scarce time.
Benchmark Notes
Reasoned from Open 16.3's muscle-up gateway and Open 17.3's chest-to-bar progression. The buy-in is exactly 56 scored reps: six 25-foot lunge sections plus fifty pulls. A 45-rep effort is L5 male/L6 female, partway through chest-to-bars after both first lunge lengths; higher bands reward completing the overhead lunges and accumulating muscle-ups. L10 is 90/80 total reps, or 34/24 muscle-ups after the buy-in. If the buy-in takes five minutes, those final reps require about 5.3/7.5 seconds per muscle-up including breaks, under substantial prior pulling fatigue.
Modality Profile
Three loaded lunge variations and three gymnastics movements give an equal split by unique movement count.
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