Workout Description
Metabolic Conditioning Prep:Muscle-up DrillsAccumulate
15-20 sec. or number of reps in each:Ring Hang (false grip or not depending upon the athlete; scale to Pull-up Bar Hang)
5 Ring Pull-ups (scale to Jumping Pull-up + Chin-over-bar Hold)5 Jackie Chan-style Muscle-ups (scale to a more strict MU Transition)5 Jumping MUs3-5 MU Attempts Carry Practice and Prep for Workout-Use 2 practice Carries in increments of 50 m (25 m out, 25 m back). Second Carry should be done with workout weight.Then, perform:100-m Carry3 Muscle-ups (or scaling option)
Metabolic Conditioning: As Far as Possible 20 MIN-6 Muscle-ups100-m Farmers Carry (50/35 lb.)8 Muscle-ups200-m Farmers Carry10 Muscle-ups300-m Farmers Carry12 Muscle-ups400-m Farmers Carryand so on…S
core: As Far as possible in 20 mins.
Why This Workout Is Very Hard
This workout combines high-skill muscle-ups with escalating volume and grip-intensive farmers carries in a 20-minute AMRAP format. The rep scheme (6-8-10-12 MUs) creates continuous fatigue accumulation without built-in recovery. Muscle-ups demand significant upper body and grip strength; performing them repeatedly while fatigued from carries creates compounding difficulty. Most average athletes will need to scale MUs, and grip will become a severe limiting factor by round 3-4. The 20-minute time pressure prevents strategic pacing.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of muscle-ups (6, 8, 10, 12+ reps per round) combined with loaded carries tests muscular endurance across upper body pulling and grip strength.
- Endurance (7/10): 20-minute AMRAP with continuous work intervals and minimal rest demands sustained cardiovascular output. Carries and muscle-ups maintain elevated heart rate throughout the session.
- Speed (7/10): AMRAP format rewards quick transitions between carries and muscle-ups. Minimal rest between movements demands efficient pacing and rapid cycling to maximize rounds.
- Strength (6/10): Muscle-ups require significant upper body strength and pulling power. Loaded farmers carries (50/35 lb.) add moderate strength demand, though not maximal effort.
- Power (6/10): Muscle-ups are inherently explosive movements requiring rapid hip drive and upper body power. Jumping muscle-up variations emphasize power development during prep.
- Flexibility (5/10): Muscle-ups demand shoulder mobility and thoracic extension. Ring work requires adequate shoulder and wrist mobility for safe execution and transitions.
Movements
- Jumping Pull-Up
- Farmer Carry
- Dead Hang
- Muscle-Up Transition
- Muscle-Up
- Ring Pull-Up
Modality Profile
Workout contains two distinct modalities: Gymnastics (Muscle-ups, Pull-ups, Ring Hangs, Jumping Muscle-ups) and Weightlifting (Farmers Carry with external load). Equal distribution across both modalities.
