Workout Description

Why This Workout Is Very Hard

Advanced gymnastics (20 total muscle-ups), heavy barbell cycling (40 deadlifts at 245/165 lb), and high-torque core work (60 GHD sit-ups) under a tight 7-minute cap makes this a high-skill, high-power sprint. The increasing sprint distances add sharp conditioning demands while grip, midline, and hip extension are taxed simultaneously, challenging even competitive athletes.

Benchmark Times for Sprint Triplet

• Elite: <4:15
• Advanced: 4:30-4:45
• Intermediate: 5:00-5:15
• Beginner: >7:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): A sprint-style cap rewards rapid cycling, minimal chalk/transition time, and fast sprint segments. Small unbroken sets and decisive pacing keep overall speed high.
• Power (8/10): Explosive hip extension in muscle-ups and deadlifts, plus all-out sprints, make power output the centerpiece. Quick force production and snap matter more than grind strength.
• Stamina (7/10): Moderate total volume across repeated sets (20 MU, 40 DL, 60 GHD) demands muscular endurance, especially in grip, posterior chain, and midline under compressed time.
• Strength (6/10): Deadlifts at 245/165 lb require solid strength to cycle quickly without form breakdown, particularly as grip and midline fatigue from muscle-ups and GHDs accumulate.
• Endurance (5/10): Short, fast sprints accumulate 500 yards total. Cardio demand spikes but remains brief; the workout relies more on power output and transitions than sustained aerobic pacing.
• Flexibility (4/10): Requires adequate shoulder mobility for stable rings turnover and thoracic extension, plus hip flexion/extension tolerance on GHD. Not extreme, but tight athletes will feel limitations.

Movements

• Deadlift
• Run
• GHD Sit-Up
• Muscle-Up

Scaling Options

Scale to: 5 Chest-to-Bar Pull-Ups + 5 Ring Dips; Deadlift 205/145 lb; 15 GHD to parallel; same sprints • 8 Pull-Ups + 8 Push-Ups; Deadlift 185/125 lb; 15 AbMat Sit-Ups; same sprints • 8 Ring Rows + 8 Box Dips; Deadlift 135/95 lb; 15 Anchored Sit-Ups; 40/80/120/160 yd sprints

Scaling Explanation

These options preserve pulling + pressing stimulus, posterior chain hinging, and midline volume while adjusting skill and loading so athletes can keep fast sets and the intended sprint feel.

Intended Stimulus

Fast and intense. Aim for unbroken muscle-ups or one quick break, crisp deadlift sets, and snappy GHDs. Sprints should feel like accelerations, not jogs. Transitions are crucial—move immediately to the next element. Breathing will spike, grip and midline will burn, but you should maintain near-sprint urgency throughout.

Coach Insight

Pace the first round just under redline, then hold. If muscle-ups are your limiter, go 3-2 or fast singles with zero chalk breaks. The one tip: protect transitions—step straight to the bar and GHD, and accelerate each sprint off the line. Avoid early grip blow-up: hook grip the deadlift, relax hands on GHD, and don’t overswing on rings.

Benchmark Notes

Times are set from cap pace (7:00) down to elite sprint finishes. If you’re around 5:15 you’re on track for solid intermediate performance. Faster tiers require unbroken or near-unbroken gymnastics, confident deadlift cycling, quick GHDs, and aggressive transitions with hard but controlled sprint efforts.

Modality Profile

Gymnastics dominates with muscle-ups and GHD sit-ups driving skill and midline demand. Weightlifting contributes through heavy deadlift cycling. Monostructural sprints, though brief, meaningfully impact pacing and fatigue. Time distribution roughly halves to gymnastics, with barbell and running splitting the remainder evenly.

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