Workout Description
Why This Workout Is Very Hard
This is Amanda-adjacent in structure: a descending ladder combining a high-skill gymnastics movement with a heavy barbell. The row pre-fatigues the lats and legs before 30 total bar muscle ups, which themselves crush the shoulders and grip ahead of 30 thrusters at 105# — heavier than Fran. Each round, the fatigue compounds across all three pulling and pressing systems simultaneously. Bar muscle ups alone exclude a significant portion of average CrossFitters, and stringing them after rowing into heavy thrusters makes this firmly Very Hard.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Bar muscle ups are highly explosive hip-driven movements, and thrusters require rapid triple extension from squat to overhead. The row also rewards powerful strokes, making power a primary training stimulus.
- Flexibility (7/10): Bar muscle ups demand significant shoulder mobility and hip flexion for the kip. Thrusters require overhead stability and thoracic extension. This is a notably mobility-demanding combination of movements.
- Stamina (7/10): Thirty reps each of rowing, bar muscle ups, and heavy thrusters accumulates significant muscular fatigue, particularly grip and upper body, demanding sustained muscular output across all three demanding movements.
- Strength (7/10): Thrusters at 105# require meaningful leg and pressing strength, while bar muscle ups demand high levels of upper body pulling strength, placing this well above bodyweight-only territory.
- Endurance (6/10): Calorie row provides a cardiovascular stimulus, but the descending rep scheme and heavy, technical movements interrupt sustained aerobic output, making this a moderate endurance challenge rather than a pure cardio test.
- Speed (6/10): Descending rep scheme creates urgency and rewards fast transitions, but the technical complexity of bar muscle ups and load of thrusters naturally limits all-out cycling speed and transition pace.
Movements
- Thruster
- Bar Muscle-Up
- Row
Modality Profile
Three movements, one from each modality: Row (M), Bar Muscle-Up (G), Thruster (W). Equal three-way split with Weightlifting getting the rounding remainder.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Calorie row provides a cardiovascular stimulus, but the descending rep scheme and heavy, technical movements interrupt sustained aerobic output, making this a moderate endurance challenge rather than a pure cardio test. |
| Stamina | 7/10 | Thirty reps each of rowing, bar muscle ups, and heavy thrusters accumulates significant muscular fatigue, particularly grip and upper body, demanding sustained muscular output across all three demanding movements. |
| Strength | 7/10 | Thrusters at 105# require meaningful leg and pressing strength, while bar muscle ups demand high levels of upper body pulling strength, placing this well above bodyweight-only territory. |
| Flexibility | 7/10 | Bar muscle ups demand significant shoulder mobility and hip flexion for the kip. Thrusters require overhead stability and thoracic extension. This is a notably mobility-demanding combination of movements. |
| Power | 8/10 | Bar muscle ups are highly explosive hip-driven movements, and thrusters require rapid triple extension from squat to overhead. The row also rewards powerful strokes, making power a primary training stimulus. |
| Speed | 6/10 | Descending rep scheme creates urgency and rewards fast transitions, but the technical complexity of bar muscle ups and load of thrusters naturally limits all-out cycling speed and transition pace. |
10-8-6-4-2Calorie RowBar muscle upThruster 105#