Workout Description

Why This Workout Is Very Hard

Heavier-than-benchmark thrusters (135/95) paired with 45 total bar muscle-ups creates a high-skill, high-power couplet. The load drives heart rate and shoulder fatigue while the gymnastics demands grip strength, pulling power, and technical efficiency. Expect advanced athletes 6–10 minutes and most to fall 10–16 minutes with a tight cap. Movement complexity and load justify a Very Hard rating.

Benchmark Times for Ultimate Warrior

• Elite: <6:00
• Advanced: 9:00-12:00
• Intermediate: 13:00-14:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total of 90 demanding reps under fatigue challenges shoulder, leg, and grip stamina. Success hinges on sustainable set sizes and quick, repeatable efforts without excessive rest or failed reps.
• Power (7/10): Explosive hip drive fuels both the thruster and the bar muscle-up kip and turnover. High power output is rewarded with faster cycle times, but must be managed to avoid burnout.
• Speed (6/10): Fast cycling and brisk transitions are key, especially on the descending rep scheme. Speed is limited by skill consistency on muscle-ups and the heavy barbell’s demand for controlled reps.
• Strength (5/10): Thrusters at 135/95 require solid strength, especially when cycling under fatigue, but loads remain submaximal. Bar muscle-ups require strong pulling and pressing through the dip, more strength-endurance than 1RM capacity.
• Flexibility (5/10): Adequate front rack, overhead, and shoulder extension mobility is necessary for safe thrusters and efficient bar muscle-up kip and turnover. Restrictions can slow cycle time and increase energy cost.
• Endurance (5/10): Short to mid time domain with no monostructural element. Breathing is taxed by barbell density and continuous sets rather than steady-state cardio. Expect high heart rate spikes with incomplete recovery between movements.

Movements

• Thruster
• Bar Muscle-Up

Scaling Options

Scale to: Thrusters 95/65 lb + Chest-to-Bar Pull-Ups • Thrusters 115/75 lb + 12-9-6 Bar Muscle-Ups • DB Thrusters (2x50/35) + Jumping Bar Muscle-Ups/Ring Muscle-Up Transitions

Scaling Explanation

These options preserve the heavy-breathing barbell stimulus and high-skill pulling while adjusting load, volume, or skill so you keep intensity high and avoid long failures.

Intended Stimulus

A high-powered sprint that feels like a fight. The barbell should be heavy but still cycled in manageable sets. Muscle-ups should be small, confident sets with minimal rest and zero failed reps. Breathing will spike early; keep transitions tight and move with purpose so intensity stays high without redlining too soon.

Coach Insight

Pace the 21s conservatively: think 3–4 sets on thrusters and 4–6 quick sets on bar muscle-ups. Reduce rest, not reps. The one tip: Never fail a bar muscle-up—break early and keep sets snappy. Avoid opening unbroken thrusters, resting too long between gymnastics sets, and sloppy reps that force no-reps and crush momentum.

Benchmark Notes

Use the levels to estimate your finishing time. If you’re routinely over 15 minutes, scale load or gymnastics to hit the intended intensity. Advanced athletes should aim sub-12, competitive athletes sub-9, and elites near 6–7. Choose scaling that lets you move steadily without long failures.

Modality Profile

Two modalities only: weightlifting (thrusters) and gymnastics (bar muscle-ups). Although reps are equal, muscle-ups typically take longer per rep and require more setup time, slightly shifting the time demand toward gymnastics. No monostructural component.

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