Workout Description

Why This Workout Is Very Hard

This workout combines extreme upper body volume (30 pulling movements + 30 pushing movements per round) with demanding gymnastics skills. The 5 bar muscle ups early in each round will devastate grip and shoulders, making subsequent pull-ups and chest-to-bar increasingly difficult. The strict handstand push-ups under fatigue will be nearly impossible for most athletes. The 700m runs provide minimal recovery for such complex upper body skills, creating cumulative fatigue that transforms manageable individual movements into an elite-level challenge.

Benchmark Times for WOD

• Elite: <39:00
• Advanced: 36:00-33:00
• Intermediate: 30:00-27:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body pulling and pushing movements across multiple rounds will severely test muscular endurance capabilities.
• Endurance (8/10): Five rounds with 700m runs creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout duration.
• Strength (7/10): Bar muscle ups, strict handstand push ups, and strict ring dips require significant upper body and core strength.
• Flexibility (6/10): Bar muscle ups and handstand push ups demand considerable shoulder mobility and thoracic extension for proper execution.
• Speed (4/10): Managing transitions between varied movements and maintaining steady pace across rounds requires tactical speed management.
• Power (3/10): Bar muscle ups require some explosive hip drive, but most movements are strength-endurance focused rather than power.

Movements

• Push-Up
• Ring Dip
• Chest-to-Bar Pull-Up
• Run
• Bar Muscle-Up
• Handstand Push-Up
• Pull-Up

Scaling Options

Muscle ups: Scale to chest-to-bar pull-ups or jumping muscle ups. C2B pull-ups: Regular pull-ups or banded pull-ups. Pull-ups: Banded pull-ups, ring rows, or jumping pull-ups. HSPUs: Pike push-ups on box, knee push-ups, or wall walks. Ring dips: Box dips, push-ups from knees, or bench dips. Reduce rounds to 3-4 or cut reps by 30-50%. Consider shortening run to 400-500m.

Scaling Explanation

Scale if you cannot perform 3+ strict pull-ups, lack muscle up proficiency, or cannot hold 30-second handstand hold. Priority is maintaining movement quality and avoiding shoulder overuse. Target 25-40 minute completion with consistent pacing. Choose scaling that allows continuous movement with brief rests - avoid getting stuck on single reps for extended periods.

Intended Stimulus

High-skill conditioning workout targeting the glycolytic system over 25-35 minutes. Combines aerobic base building with advanced gymnastic strength and skill development. Primary challenge is maintaining technique quality under accumulated fatigue while managing large volume of pulling movements.

Coach Insight

Pace the 700m runs at 70-80% effort to preserve energy for gymnastic movements. Break muscle ups early and often - singles or doubles maximum to avoid failure. Implement strict rep caps: max 3-5 consecutive reps on C2B and pull-ups before breaking. Use efficient kipping rhythm but prioritize shoulder health. For HSPUs, perform singles from round 2 onward. Ring dips should be controlled - avoid bouncing at bottom. Expect 6-8 minute rounds. Focus on smooth transitions and active recovery during movements.

Benchmark Notes

This is a high-volume gymnastics workout with cardio. Breaking down by round with fatigue: Round 1 (Fresh): 700m run (165s), 5 bar muscle-ups (20s), 10 C2B pull-ups (20s), 15 pull-ups (20s), 5 strict HSPU (25s), 10 strict ring dips (25s), 15 push-ups (20s). Transitions between movements: 30s total. Round 1 total: 325s. Rounds 2-3 (Light fatigue 1.1x): Run maintains pace (165s each), but gymnastics slow down. Bar muscle-ups become 22s, C2B 22s, pull-ups 22s, strict HSPU 28s (most challenging), ring dips 28s, push-ups 22s. Transitions: 33s each round. Rounds 2-3: 342s each. Rounds 4-5 (Moderate fatigue 1.25x): Run pace drops to 175s each. Gymnastics movements break down significantly - bar muscle-ups 25s, C2B 25s, pull-ups 25s, strict HSPU 32s (major limiting factor), ring dips 32s, push-ups 25s. More rest between sets. Transitions: 36s each. Rounds 4-5: 375s each. Total time calculation: 325 + 342 + 342 + 375 + 375 = 1759s (29:19) for intermediate athlete. Elite athletes ~25% faster at 1320s (22min). Recreational athletes ~35% slower at 2370s (39:30). The strict handstand push-ups and ring dips are the major limiting factors, requiring significant set breaking in later rounds.

Modality Profile

6 out of 7 movements are gymnastics (Bar Muscle-Up, Chest-to-Bar Pull-Up, Pull-Up, Handstand Push-Up, Ring Dip, Push-Up) and 1 is monostructural (Run). This gives 86% Gymnastics, 14% Monostructural, 0% Weightlifting.