Workout Description

Why This Workout Is Very Hard

Thirty minutes of EMOM work with heavy relative loads (75% bodyweight barbell, 200% bodyweight sled) and advanced gymnastics (muscle-ups) creates high systemic demand. The volume is moderate but sustained, with repeated high-intensity spikes and limited recovery. Skill fatigue from muscle-ups plus leg and shoulder loading from the sled and barbell elevate the overall challenge.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated sets of squats, presses, and muscle-ups tax local muscular endurance of legs, shoulders, and pulling musculature over many bouts.
• Strength (7/10): Loads are heavy relative to bodyweight, particularly the 200% BW sled, demanding significant lower-body and trunk strength.
• Power (7/10): Short, forceful efforts on the sled, dynamic press drive, and explosive muscle-ups emphasize power production each work minute.
• Endurance (7/10): A 30-minute EMOM requires sustained aerobic capacity with repeated efforts and partial recovery, especially during the bike and sled intervals.
• Speed (5/10): You must move crisply to finish inside 30–40 seconds per work minute, but structured rest dampens pure sprint cycling.
• Flexibility (3/10): Adequate front rack and hip/ankle mobility are required; rings demand shoulder range, but no extreme positions are used.

Scaling Options

Scale to: 50–60% BW bars, 5 Pull-Ups + 5 Dips (or 5 Burpee Pull-Ups), Sled 100% BW 20 m, 8 cal Bike • 60–70% BW bars, 3–5 Chest-to-Bar or 3 Bar Muscle-Ups, Sled 150% BW 25 m, 8–10 cal • No-MU track: 7 Ring Rows + 7 Box Dips, 60% BW bars, Sled 100–150% BW, 8 cal

Scaling Explanation

These options preserve the stimulus by keeping effort inside 30–40 seconds while adjusting skill and load to maintain quality movement and consistent minute completion.

Intended Stimulus

Wave-style intensity: sharp, demanding efforts finished in roughly 30–40 seconds, followed by a controlled recovery minute. Front squats and sled should feel heavy but crisp, push press powerful, and muscle-ups technical under fatigue. The bike is a hard, steady push to cap each sequence without redlining early.

Coach Insight

Pace to finish each work set in 30–40 seconds. If you hit 45+, scale load or reps. Big tip: pick conservative opening sets on muscle-ups; protect your grip and shoulders so you can keep making minutes. Avoid overloading the sled and grinding the squat. Quality reps, smooth transitions, and consistent breathing win this EMOM.

Benchmark Notes

Your score is the number of minutes you complete the assigned work inside the minute. Hitting 30 means you finished all prescribed work on time. Most athletes will start missing minutes on the muscle-ups or sled. Use the levels to gauge pacing and scaling to keep quality high.

Modality Profile

Five movements split across modalities: one gymnastics element (muscle-ups), one monostructural (Assault Bike), and three weightlifting/loaded tasks (front squat, push press, sled). Given the heavy sled and two barbell minutes, weightlifting dominates the work profile.

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