Workout Description

Why This Workout Is Very Hard

A weighted-vest couplet combining 1.6 km of running with 20 burpee muscle-ups demands advanced gymnastics skill under fatigue. The vest elevates heart rate and makes turnovers and ring dips more taxing. Volume is moderate, but the skill level and interference between running, burpees, and ring strength push this into a very challenging domain for most athletes.

Benchmark Times for Taylor

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >36:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (6/10): Four 400-meter efforts under a vest keep the heart rate elevated with minimal rest. Aerobic capacity and recovery between high-skill reps drive consistent pacing across rounds and determine the final result.
• Speed (6/10): Quick transitions, immediate first rep on the rings, and fast singles set pace. Running should be controlled but assertive, minimizing chalk breaks and long rests for steady, repeatable rounds.
• Stamina (6/10): Twenty burpee muscle-ups repeatedly tax pressing, pulling, and midline while the vest maintains global fatigue. Upper-body and grip endurance, not max strength, limit turnover quality as fatigue accumulates.
• Power (5/10): Explosive hip extension and a forceful pull-through enable crisp muscle-up turnovers under fatigue. A strong burpee pop and assertive kip improve cycle time without sacrificing control or positioning.
• Flexibility (3/10): Shoulder flexion, external rotation, and thoracic extension support safe turnovers and deep ring dips. Hip and ankle mobility aid efficient running and burpee mechanics, though demands are moderate overall.
• Strength (2/10): No heavy external load, but muscle-ups require adequate relative pulling and pressing strength, especially when fatigued. Strength becomes a limiter if transitions or ring dips fail with the vest.

Scaling Options

Scale to: No vest with burpee muscle-ups • Vest on: 5 burpee chest-to-bar pull-ups • No vest: 5 burpee pull-up + ring dip (or jumping ring muscle-up)

Scaling Explanation

These options preserve the couplet, pulling-to-dip pattern, and pacing while adjusting skill and loading so athletes can keep moving and finish near the intended time domain.

Intended Stimulus

A gritty, fast-grind couplet. Run steady but uncomfortable with the vest, then hit controlled singles or quick doubles on the burpee muscle-ups. Keep transitions tight, avoid redlining, and hold even round times. Breathing should be heavy, but turnover mechanics remain crisp and confident throughout.

Coach Insight

Pace the runs at a repeatable 80–85% effort so you can start the rings within 10 seconds of arriving. Aim for steady singles on the burpee muscle-ups. The one tip: protect your turnover—tight arch-to-hollow, big hip pop, and patient rings. Common mistakes: sprinting early runs, failing reps from sloppy grips, and long chalk breaks. Move with intent.

Benchmark Notes

Times assume full Rx with vest and ring muscle-ups. L1 may finish around 32–36 minutes, mid-pack around 22–25, and elite athletes 15–17. Use these levels to choose a scale that keeps you moving consistently and finishing near your target window with even round splits.

Modality Profile

This is a balanced mix of gymnastics and monostructural work. The vest adds load but you’re still moving your body through space on the rings, so it counts as gymnastics, not weightlifting. Most athletes spend slightly more time running, with the remainder on the burpee muscle-ups.

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