Workout Description

Why This Workout Is Very Hard

High total volume with moderate loading and repeated pulling taxes grip, posterior chain, and midline. Athletes complete 90 barbell reps at 135/95 lb and 90 total pull-ups in a descending ladder, demanding barbell cycling skill and strict pacing. Most complete it between 12–25 minutes; transitions and grip management largely determine outcome.

Benchmark Times for T.U.P.

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:30-17:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps on barbell and pull-ups demand sustained muscular output, especially in grip, legs, and pulling muscles across descending sets.
• Power (6/10): Power cleans benefit from explosive hip extension; preserving bar speed under fatigue meaningfully influences cycle time and overall performance.
• Speed (6/10): Fast cycling and short, planned breaks matter. Athletes who transition quickly and hold consistent rep cadence see big time gains.
• Strength (5/10): Loads aren’t maximal, but repeated cleans into front squats at 135/95 lb require solid baseline strength to maintain mechanics under fatigue.
• Endurance (5/10): No monostructural work, but continuous sets over 12–25 minutes require aerobic support to keep transitions short and heart rate controlled.
• Flexibility (3/10): Front rack and squat depth require adequate shoulder, wrist, and hip mobility, but ranges are standard for experienced CrossFitters.

Movements

• Front Squat
• Power Clean
• Pull-Up

Scaling Options

Scale to: 115/75 lb with banded or jumping pull-ups • 95/65 lb with ring rows • Keep 135/95 lb and perform a single pull-up set each round (drop the second pull-up station)

Scaling Explanation

These options lower strength/skill demands or total pulling volume while preserving the workout’s descending structure, grip challenge, and barbell-cycling stimulus.

Intended Stimulus

A fast but controlled grind. Barbell should be cycled in small, efficient sets without long rest. Pull-ups start confident and become the limiter—plan breaks before failure. Maintain breathing and transitions; never stare at the bar. The best scores come from consistent cadence and grip management, not heroic unbroken sets early.

Coach Insight

Pace the 15 and 12 with deliberate small sets and quick drops; speed up on 9-6-3. Most important: Protect your grip—planned breaks of 5–10 seconds beat failed reps. Common mistakes: opening unbroken, death-gripping the bar, and sloppy front-rack resets. Keep cleans crisp, breathe into the squat, and step right to the pull-up bar.

Benchmark Notes

Times descend from slower to faster. If you’re near 24–30 minutes, break reps often and manage grip. Around 16–20 minutes suggests steady sets with short rests. Sub-14 minutes requires unbroken or near-unbroken sets and quick transitions with excellent barbell cycling and pull-up capacity.

Modality Profile

No monostructural elements. Roughly 60% of time is on the barbell with power cleans and front squats; 40% is gymnastics via two pull-up stations per round. Grip overlaps both domains, making the barbell and pull-ups compete for the same limiting factor.

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