Workout Description

Why This Workout Is Very Hard

A high-skill, high-power triplet with moderate barbell loads under severe time pressure. Thirty ring muscle-ups demand advanced gymnastics capacity and grip, while 60 Olympic lifts tax power and barbell cycling efficiency. The 12-minute cap forces aggressive pacing, making it challenging even for seasoned athletes; many intermediate athletes will time-cap on the muscle-ups.

Benchmark Times for The Standard

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 9:30-10:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Explosive hip extension is central to both Olympic lifts and the ring turnover. High power output is required to cycle barbells and hit crisp, efficient muscle-ups.
• Speed (8/10): Fast transitions and quick singles or small sets keep momentum. Efficient cycling without excessive chalk breaks or setup time is key to beating the cap.
• Stamina (7/10): Ninety total high-demand reps require shoulder, grip, and posterior-chain endurance. Managing sets and rest intervals determines whether you can maintain output without redlining or failing reps.
• Strength (6/10): Loads aren’t maximal, but moving 135/95 lb efficiently under fatigue needs solid baseline strength. Athletes lacking strength will default to singles and lose time quickly.
• Endurance (4/10): Sub-12-minute effort emphasizing anaerobic capacity more than long aerobic work. You’ll breathe hard but it’s not a long grind; sustained effort comes from repeated explosive sets with short rests.
• Flexibility (4/10): Overhead mobility and shoulder extension matter for stable snatches and ring support positions. Not extreme flexibility, but limited range will slow turnover and cause no-reps.

Scaling Options

Scale to: 30 C&J (95/65 lb), 20 Ring Muscle-Ups, 30 Power Snatches (95/65 lb) • 30 C&J (115/75 lb), 30 Bar Muscle-Ups, 30 Power Snatches (115/75 lb) • 20 C&J (95/65 lb), 30 Chest-to-Bar Pull-Ups + 30 Ring Dips, 20 Snatches (95/65 lb)

Scaling Explanation

These options adjust load, skill, and volume to preserve the high-power sprint feel while keeping transitions fast and minimizing failed reps so athletes can finish near the time cap.

Intended Stimulus

A fast, aggressive sprint-chipper. Quick barbell singles or small sets with short rests, then controlled, confident muscle-up sets that minimize failed reps. Grip and shoulders should feel the burn, but the engine stays hot. You’re racing the clock, managing fatigue just enough to keep moving without breakdowns or no-reps.

Coach Insight

Pace the barbell as quick singles with planned rest breaths—don’t chase big touch-and-go if it risks failed reps. Hit the rings only when ready. The one tip: Protect your grip—chalk once, breathe, then commit to clean sets on the rings. Avoid staring at the bar/rings, sloppy lockouts, and rushing transitions. Small, intentional breaks beat mid-rep fails.

Benchmark Notes

If you finish under the cap, log your time. Most intermediate athletes will finish between 9–12 minutes, while advanced athletes aim for 7–9 minutes. If you time-cap, record total reps completed. Use these levels to gauge pacing and whether you should scale load or gymnastics complexity.

Modality Profile

Two barbell movements (clean-and-jerk and snatch) dominate the volume and power output, while the ring muscle-ups contribute significant time and skill demand. There’s no monostructural element, so total work splits roughly 55% weightlifting and 45% gymnastics by time cost for most athletes.

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