Workout Description
Why This Workout Is Hard
This workout combines moderate-to-high skill demands (25 + 12 bar muscle-ups) with significant volume and fatigue accumulation. While built-in rest periods (1-2 min) provide recovery, the 25 jumping C2B muscle-ups mid-workout create substantial grip and shoulder fatigue that carries into the KB swings and final muscle-ups. The 1k row opener and 500m row create additional metabolic demand. Most average CrossFitters will need to scale muscle-ups or break them significantly, making completion challenging.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of bar muscle-ups and kettlebell swings (62 total BMUs, 75 total swings) tests muscular endurance. Accumulated fatigue across multiple movement patterns challenges sustained output.
- Endurance (7/10): 1500m total rowing with minimal rest between efforts demands sustained cardiovascular output. The repeated rowing intervals stress aerobic capacity throughout the workout.
- Speed (7/10): For-time format with minimal rest periods demands quick movement cycling and efficient transitions. Sustained pace under fatigue is critical for competitive performance.
- Power (6/10): Bar muscle-ups and kettlebell swings are inherently explosive movements requiring rapid force production. However, fatigue accumulation reduces power output as workout progresses.
- Flexibility (5/10): Bar muscle-ups require shoulder mobility and overhead range. Kettlebell swings demand hip mobility and thoracic extension. Moderate mobility demands overall.
- Strength (4/10): Moderate loads with kettlebell swings and bodyweight bar muscle-ups. Not a maximal strength focus; emphasis is on repeated movement execution rather than heavy loading.
Movements
- Jumping Chest-to-Bar Pull-Up
- American Kettlebell Swing
- Bar Muscle-Up
- Row
Modality Profile
Workout contains 5 unique movements: Bar Muscle-ups (Gymnastics), Row (Monostructural), American KB Swings (Weightlifting), Jumping C2B (Gymnastics). Bar Muscle-ups appear twice in the workout structure but count as one unique movement. Distribution: 2 Gymnastics movements (50%), 1 Monostructural movement (20%), 1 Weightlifting movement (20%), with prep work (BMU practice) supporting gymnastics focus.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 1500m total rowing with minimal rest between efforts demands sustained cardiovascular output. The repeated rowing intervals stress aerobic capacity throughout the workout. |
| Stamina | 8/10 | High volume of bar muscle-ups and kettlebell swings (62 total BMUs, 75 total swings) tests muscular endurance. Accumulated fatigue across multiple movement patterns challenges sustained output. |
| Strength | 4/10 | Moderate loads with kettlebell swings and bodyweight bar muscle-ups. Not a maximal strength focus; emphasis is on repeated movement execution rather than heavy loading. |
| Flexibility | 5/10 | Bar muscle-ups require shoulder mobility and overhead range. Kettlebell swings demand hip mobility and thoracic extension. Moderate mobility demands overall. |
| Power | 6/10 | Bar muscle-ups and kettlebell swings are inherently explosive movements requiring rapid force production. However, fatigue accumulation reduces power output as workout progresses. |
| Speed | 7/10 | For-time format with minimal rest periods demands quick movement cycling and efficient transitions. Sustained pace under fatigue is critical for competitive performance. |
Metabolic Conditioning Prep:BMU practice and reviewMetabolic Conditioning:1k RowRest 2 min.25 Bar Muscle-ups ( Jumping C2B)Rest 2 min.50 American KB Swings (53/35 lb)Rest 2 min.Row 500 mRest 1 min.12 Bar Muscle-upsRest 1 min.25 AKB SwingsScore: Time to complete