Workout Description

Why This Workout Is Very Hard

This workout combines three major limiting factors: massive volume (11K+ meters rowing, 55 muscle-ups, 55 hang power cleans), high-skill gymnastics under extreme fatigue, and moderate-heavy barbell cycling. The descending ladder provides minimal recovery as athletes transition between movements. Bar muscle-ups become exponentially harder as grip and shoulders fatigue from rowing and cleans. Expected duration 45-60+ minutes creates brutal aerobic and muscular endurance demands that only experienced athletes can complete as prescribed.

Benchmark Times for WOD

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 33:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Massive rowing volume totaling 11,000 meters combined with high-skill gymnastics creates extreme cardiovascular demand over extended duration.
• Stamina (8/10): Fifty-five total bar muscle ups and hang power cleans will severely test upper body pulling stamina and posterior chain endurance.
• Flexibility (6/10): Bar muscle ups require significant shoulder and thoracic mobility; hang power cleans demand ankle, hip, and shoulder flexibility for proper positioning.
• Power (5/10): Hang power cleans are explosive by nature; bar muscle ups require powerful hip drive and pulling; rowing has moderate power component.
• Strength (4/10): Moderate barbell load at 135/95 pounds requires decent strength but isn't maximal; bar muscle ups demand good relative strength.
• Speed (3/10): Long workout favors steady pacing over speed; transitions between movements matter but sustainable rhythm is more important than cycling speed.

Movements

• Row
• Bar Muscle-Up
• Hang Power Clean

Benchmark Notes

This is an extremely demanding descending ladder workout with 11 rounds total, combining rowing, bar muscle-ups, and hang power cleans. I'll analyze this by breaking down each component and applying fatigue multipliers. Movement Analysis: - Total rowing: 12,000m (2000+1800+1600+1400+1200+1000+800+600+400+200) - Total bar muscle-ups: 55 reps (10+9+8+7+6+5+4+3+2+1) - Total hang power cleans: 55 reps at 135/95 lbs Rowing Component: Fresh 2K row baseline: 360-390 sec for elite athletes. The 12K total would take approximately 2160-2340 sec if done continuously. However, broken into segments with transitions and fatigue from other movements, I estimate: - Early rounds (2K, 1800m, 1600m): Near fresh pace - Middle rounds (1400m-800m): 10-15% slower due to accumulated fatigue - Final rounds (600m-200m): 15-25% slower despite shorter distances Bar Muscle-Up Component: Bar muscle-ups are extremely demanding. Fresh rate: 3-5 sec per rep for elite athletes. With 55 total reps across 11 rounds: - Early rounds (10, 9, 8 reps): 4-5 sec per rep, likely broken into sets - Middle rounds: 5-6 sec per rep with more rest between sets - Later rounds: 6-8 sec per rep as fatigue accumulates - Total muscle-up time: approximately 300-400 seconds for elite Hang Power Clean Component: At 135/95 lbs for 55 total reps. Fresh rate: 2-3 sec per rep. With accumulated fatigue: - Early rounds: 3-4 sec per rep - Later rounds: 4-5 sec per rep with grip fatigue from muscle-ups - Total clean time: approximately 180-240 seconds for elite Transition and Rest: With 11 rounds and equipment changes, significant transition time is needed: - Row to bar transitions: 5-10 sec each - Bar to barbell transitions: 8-15 sec each - Rest between muscle-up sets: 30-60 sec per round in later rounds - Total transition/rest time: 300-500 seconds Anchor Comparison: This workout combines elements similar to Amanda (muscle-up + barbell work) but with much higher volume and the addition of significant rowing. Amanda's anchor shows L10 at 420-480 sec for 21 total muscle-ups. This workout has 55 muscle-ups plus 12K rowing, suggesting a much longer duration. The closest comparison might be scaled versions of Murph (high volume, multiple modalities) or long chippers. Given the extreme volume and technical demands, I estimate: Elite (L10): 26-28 minutes (1560-1680 sec) Advanced (L5): 36-40 minutes (2160-2400 sec) Novice (L1): 55-65 minutes (3300-3900 sec) Final targets: L10: 1560-1680 sec (26:00-28:00) L5: 2160 sec (36:00) L1: 3600 sec (60:00)

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Bar Muscle-Up (gymnastics bodyweight), and Hang Power Clean (weightlifting with barbell). Equal distribution with slight weighting to weightlifting.