Workout Description

Why This Workout Is Hard

The first block combines high-skill bar muscle-ups with handstand push-ups under fatigue, creating significant upper body and grip demands. While the second block offers scaled alternatives, the 3-minute AMRAP format with only 1-minute rest prevents full recovery between rounds. The combination of advanced gymnastics movements, moderate loading, and limited rest creates substantial fatigue accumulation that will challenge most average CrossFitters, requiring scaling of movements or intensity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill gymnastics movements combined with moderate volume kettlebell work will heavily tax upper body and posterior chain muscular endurance.
• Endurance (7/10): Two separate 12-minute AMRAP blocks with minimal rest create significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Flexibility (6/10): Bar muscle ups demand shoulder mobility and lat flexibility, while handstand push ups require overhead and thoracic spine mobility.
• Speed (6/10): AMRAP format rewards efficient transitions and consistent cycling, especially between complex gymnastics movements that can bottleneck performance.
• Power (5/10): Bar muscle ups are explosive pulling movements, and kettlebell swings require hip drive power, balanced against grinding push movements.
• Strength (4/10): Bar muscle ups and handstand push ups require significant relative strength, while 70/53lb kettlebell provides moderate absolute strength demand.

Movements

• Bar Muscle-Up
• Handstand Push-Up
• Kettlebell Swing
• Pull-Up
• Push-Up
• Kettlebell Deadlift

Benchmark Notes

This workout consists of two distinct 4-round AMRAP sections with different movement patterns. Section 1: 4 rounds of 3-minute AMRAPs (2 bar muscle-ups, 4 handstand push-ups, 8 kettlebell swings 70/53) with 1-minute rest between rounds. Section 2: 4 rounds of 3-minute AMRAPs (2 pull-ups, 4 push-ups, 8 kettlebell deadlifts 70/53) with 1-minute rest. Total workout time: 32 minutes (24 minutes work, 8 minutes rest). Movement analysis: Section 1 - Bar muscle-ups (3-5 sec each), handstand push-ups (8-12 sec each in complex), kettlebell swings (1.5-2 sec each). One round = 2×4 + 4×10 + 8×2 = 64 seconds fresh, scaling to 80-100 seconds with fatigue. Expected 2-2.5 rounds per 3-minute window early, degrading to 1.5-2 rounds later. Section 2 - Pull-ups (1-2 sec each), push-ups (1-1.5 sec each), kettlebell deadlifts (2-3 sec each). One round = 2×2 + 4×1.5 + 8×2.5 = 26 seconds fresh, scaling to 35-45 seconds with fatigue. Expected 4-5 rounds per 3-minute window early, degrading to 3-4 rounds later. The second section is significantly faster due to simpler movements. Elite athletes might achieve 20 rounds in section 1 and 24 rounds in section 2 (44 total). Average athletes might achieve 12 rounds in section 1 and 16 rounds in section 2 (28 total). Beginners might achieve 6 rounds in section 1 and 10 rounds in section 2 (16 total). This analysis uses Cindy (AMRAP 20: 5 pull-ups, 10 push-ups, 15 air squats) as a reference anchor, where L10 achieves 25-30 rounds, L5 achieves 15-18 rounds, and L1 achieves 6-8 rounds. However, this workout is more complex with muscle-ups and longer duration, requiring adjustment. Final targets: L10: 40+ rounds, L5: 24 rounds, L1: 8 rounds.

Modality Profile

6 movements total: 3 Gymnastics (Bar Muscle-Up, Handstand Push-Up, Pull-Up, Push-Up) and 3 Weightlifting (Kettlebell Swing, Kettlebell Deadlift). Split 50/50 between G and W modalities.