Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill movements (bar muscle-ups, strict HSPU) with significant volume across three distinct sections totaling 4500m of rowing. The strict handstand push-ups after bar muscle-ups will severely compromise shoulder endurance, while the continuous format prevents meaningful recovery. The combination of advanced gymnastics skills, high pulling volume, and aerobic demand creates multiple simultaneous limiting factors that only experienced athletes can complete as prescribed.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high upper body volume with muscle-ups, HSPU, pull-ups, ring dips, and push-ups will severely test muscular endurance capabilities.
• Endurance (8/10): Three rowing segments totaling 3.5K combined with high-volume gymnastics creates significant cardiovascular demand and aerobic capacity requirements.
• Strength (6/10): Strict handstand push-ups and bar muscle-ups require significant relative strength, while renegade rows add moderate loading demands.
• Speed (5/10): Transitions between rowing and gymnastics movements, plus pacing strategy across three distinct sections, require thoughtful speed management.
• Flexibility (4/10): Handstand push-ups and muscle-ups require good shoulder mobility, while renegade rows demand thoracic spine and hip flexibility.
• Power (3/10): Bar muscle-ups have explosive components, but the high volume and fatigue will limit true power expression throughout.

Movements

• Push-Up
• Renegade Row
• Ring Dip
• Bar Muscle-Up
• Handstand Push-Up
• Row
• Pull-Up

Benchmark Notes

This is a complex chipper with three distinct sections featuring high-skill gymnastics movements and rowing intervals. Breaking down by section: Section 1 (9-7-5 Bar Muscle Ups + Strict HSPU + 2K Row): Bar muscle ups are extremely demanding - 9 reps will take elite athletes 45-60 seconds with setup/transitions, while strict HSPU in a 21-rep total will require significant breaking (3-4 sets each round). The 2K row provides some recovery but adds 6-8 minutes. Total section time: 8-12 minutes for elite. Section 2 (21-15-9 Pull Ups + Ring Dips + 1K Row): This mirrors a Fran-style couplet but with ring dips instead of thrusters. Pull-ups will be heavily fatigued from the muscle ups. Ring dips require significant core stability after the previous work. The 1K row adds 3.5-4.5 minutes. Section time: 6-9 minutes for elite. Section 3 (42-28-21 Renegade Rows + Push Ups + 500m Row): High-volume pushing movements when athletes are severely fatigued. Renegade rows (91 total reps) will require frequent breaking due to core fatigue and grip issues. Push-ups (91 total) will be extremely challenging after all previous upper body work. Section time: 8-12 minutes for elite. Transition times between sections and equipment changes add 30-60 seconds total. The workout combines elements similar to Amanda (muscle up complexity) but with much higher volume and additional rowing. Amanda benchmarks are L10: 420-480 sec, but this workout has roughly 3x the volume plus rowing intervals. Fatigue multipliers are severe: Section 2 movements get 1.2-1.3x multiplier, Section 3 gets 1.5-2.0x due to accumulated upper body and grip fatigue. Elite athletes will likely finish around 15 minutes, with recreational athletes taking 30-35 minutes. Final targets - L10: 15:00, L5: 23:00, L1: 35:00

Modality Profile

7 movements total: 5 gymnastics (Bar Muscle-Up, Handstand Push-Up, Pull-Up, Ring Dip, Push-Up), 1 monostructural (Row), 1 weightlifting (Renegade Row with dumbbells). Gymnastics dominates at 5/7 = 71%, rounded to 70%.