Workout Description
Why This Workout Is Very Hard
This workout stacks elite upper-body skills across all three intervals: ring muscle-ups, peg board (an elite movement most average CrossFitters simply cannot perform), and handstand walking — all crammed into 1-minute-per-round windows. Each section compounds upper-body fatigue before the next, making even the moderate push press and rope climbs brutal by minute 6. The peg board alone disqualifies most average athletes from completing this as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): DB bench at near 4RM intensity, 95# push press, rope climbs, and peg board all require substantial force production. The 4RM notation signals heavy loading close to maximal effort.
- Stamina (7/10): Multiple rounds of rope climbs, peg board, handstand walks, push press, and bench press accumulate significant upper-body muscular endurance demand across all three blocks throughout the session.
- Flexibility (6/10): Handstand walking demands active shoulder and thoracic mobility. Overhead push press requires solid thoracic extension. These combined movements place above-average flexibility demands on the athlete.
- Power (5/10): Push press is an inherently explosive movement, and handstand walking requires dynamic shoulder power. DB bench is more of a grind, creating a mixed power and strength stimulus throughout.
- Endurance (4/10): The 3-minute interval structure provides built-in rest, limiting aerobic demand. The final max meter row adds cardiovascular output, but overall the workout is not primarily aerobic in nature.
- Speed (4/10): The 3-minute interval windows encourage efficient movement but allow rest after completion. The max meter row rewards fast output, though pacing rather than sprinting dominates most blocks.
Movements
- Ring Muscle-Up
- Push Press
- Pegboard Ascent
- Rope Climb
- Handstand Walk
- Dumbbell Bench Press
- Row
Modality Profile
7 total movements: Gymnastics (4) = Ring Muscle-Up, Handstand Walk, Pegboard Ascent, Rope Climb (57% → 60%); Weightlifting (2) = Dumbbell Bench Press, Push Press (29% → 30%); Monostructural (1) = Row (14% → 10%). Rounded to nearest 10% totaling 100%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | The 3-minute interval structure provides built-in rest, limiting aerobic demand. The final max meter row adds cardiovascular output, but overall the workout is not primarily aerobic in nature. |
| Stamina | 7/10 | Multiple rounds of rope climbs, peg board, handstand walks, push press, and bench press accumulate significant upper-body muscular endurance demand across all three blocks throughout the session. |
| Strength | 8/10 | DB bench at near 4RM intensity, 95# push press, rope climbs, and peg board all require substantial force production. The 4RM notation signals heavy loading close to maximal effort. |
| Flexibility | 6/10 | Handstand walking demands active shoulder and thoracic mobility. Overhead push press requires solid thoracic extension. These combined movements place above-average flexibility demands on the athlete. |
| Power | 5/10 | Push press is an inherently explosive movement, and handstand walking requires dynamic shoulder power. DB bench is more of a grind, creating a mixed power and strength stimulus throughout. |
| Speed | 4/10 | The 3-minute interval windows encourage efficient movement but allow rest after completion. The max meter row rewards fast output, though pacing rather than sprinting dominates most blocks. |
0:00-3:007 DB Bench 65#4 RMUX33:00-6:0020’ HS Walk (5’ = 1 rep)1 peg board X36:00-9:008 push press 95#2 rope climbX39:00-12:00Max meter row (150 meter = 1 round)