Workout Description

Why This Workout Is Very Hard

High skill gymnastics (30 total bar muscle-ups), heavy barbell volume (42 clean-and-jerks at 185/135), and over 2,300 meters of rowing create a long, grip-taxing effort. Most athletes will perform barbell singles and controlled DU sets, pushing this into the Very Hard range. Expect 30–45 minutes for most, demanding pacing, strength endurance, and efficient gymnastics.

Benchmark Times for Timmins

• Elite: <24:00
• Advanced: 31:00-33:00
• Intermediate: 35:00-37:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): A high number of total reps in fatigue—42 heavy clean-and-jerks and 30 bar muscle-ups—tests sustained output and the ability to hold form under cumulative fatigue.
• Power (7/10): Explosive extension in the clean and drive in the jerk, plus a powerful kip for bar muscle-ups, reward athletes who can generate force quickly while maintaining technique.
• Endurance (6/10): Two rowing pieces plus substantial double-under volume drive a steady aerobic demand. Pacing is key to avoid redlining early while maintaining consistent splits across machines and rope work.
• Strength (6/10): The clean-and-jerk load (185/135) is not maximal but heavy enough that many athletes will perform controlled singles, requiring solid strength and repeated lifting under fatigue.
• Speed (5/10): Double-unders and transitions can be quick, but heavy barbell singles and deliberate bar muscle-up sets limit all-out cycling. Smooth, steady movement wins over sprinting.
• Flexibility (3/10): Bar muscle-ups require adequate shoulder and thoracic mobility, but the positions are standard for CrossFit. No extreme end-range demands beyond typical overhead and front-rack mobility.

Movements

• Bar Muscle-Up
• Clean and Jerk
• Row
• Double-Under

Scaling Options

Scale to: 3 rounds of 60 Double-Unders • 12 Clean-and-Jerks (155/105 lb) • 7 Bar Muscle-Ups (or 10 Chest-to-Bar Pull-Ups) • or 3 rounds of 84 Single-Unders • 14 Clean-and-Jerks (135/95 lb) • 10 Chest-to-Bar Pull-Ups • or 3 rounds of 84 Double-Unders • 14 Clean-and-Jerks (115/75 lb) • 10 Jumping Bar Muscle-Ups

Scaling Explanation

These options keep the workout’s pull volume, barbell density, and aerobic flow while adjusting skill and load so athletes can move steadily, avoid failures, and finish near the intended time domain.

Intended Stimulus

A long, gritty grinder with smart pacing. Rows are controlled but purposeful. Double-unders stay unbroken or in 1–2 quick sets. Clean-and-jerks are composed singles with short, consistent rests. Bar muscle-ups are in tidy sets you won’t fail. Grip is challenged throughout; breathing stays steady so you can push the final row without crashing.

Coach Insight

Open at a sustainable rowing pace; think steady, not spicy. Keep DU smooth and relaxed—don’t chase speed if it spikes your heart rate. One tip: Make every clean-and-jerk single look identical—same setup, same rest, no panic. Avoid long, aimless chalk breaks and failed bar muscle-ups. Break preemptively and keep transitions tight.

Benchmark Notes

Times range from 45:00 (L1) to 24:00 (L9). If you’re well-paced and consistent with singles on the barbell and manageable sets on bar muscle-ups, aim for L5–L6 (37–35 minutes). Elite athletes who cycle quickly and minimize chalk breaks can push toward sub-30 or even low-20s.

Modality Profile

Monostructural dominates with two rowing segments and 252 double-unders. Weightlifting is substantial with 42 heavy clean-and-jerks. Gymnastics contributes meaningfully via 30 bar muscle-ups. Time-wise, most will spend the largest block on the rower/rope, then barbell, then gymnastics.

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