Workout Description

Why This Workout Is Very Hard

This workout combines three high-skill/demanding movements in rapid succession with minimal rest. Bar muscle-ups require significant upper body strength and technique, 135/95lb power snatches demand explosive power and coordination, and lateral barbell burpees add metabolic stress. The 30-second work windows create time pressure while 30-second rests are insufficient for recovery between demanding movements. Most athletes will need to scale the muscle-ups and potentially the snatch weight.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-skill gymnastics, moderate-load Olympic lifting, and full-body burpees over 12 rounds will severely test muscular endurance across all systems.
• Endurance (8/10): Twelve rounds of 30-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (8/10): Power snatches are purely explosive, bar muscle-ups require explosive pulling power, and burpees demand rapid force production throughout.
• Flexibility (7/10): Bar muscle-ups require shoulder mobility, power snatches demand ankle/hip flexibility, and lateral burpees challenge multi-planar range of motion.
• Speed (7/10): AMRAP format demands fast cycling between complex movements with quick transitions, especially challenging as fatigue accumulates over 12 rounds.
• Strength (6/10): Bar muscle-ups require significant upper body strength, while 135/95lb power snatches demand moderate strength under fatigue conditions.

Movements

• Power Snatch
• Lateral Burpee Over Bar
• Bar Muscle-Up

Benchmark Notes

This is a 12-round AMRAP workout with three 30-second work periods separated by 30-second rest periods per round. Total workout time is 18 minutes (12 rounds × 90 seconds per round). The movements are: Bar Muscle-Ups, Floating Below Knee Power Snatch (135/95), and Lateral Barbell Burpee. Movement analysis per 30-second window: - Bar Muscle-Ups: Elite athletes can perform 8-12 reps in 30 seconds when fresh, but this drops significantly with fatigue. By round 6+, expect 3-5 reps per window. - Power Snatch (135/95): This is a moderately heavy load. Fresh, elite athletes might manage 12-15 reps in 30 seconds, but fatigue will reduce this to 6-8 reps in later rounds. - Lateral Barbell Burpee: These are extremely taxing. Fresh performance might be 8-10 reps in 30 seconds, dropping to 4-6 reps in later rounds. Fatigue considerations: This workout has significant cumulative fatigue across 18 minutes. The 30-second rest periods provide minimal recovery between high-intensity efforts. By round 6, athletes will be operating at 70-80% of fresh capacity. By round 10+, expect 50-60% of fresh performance. Round-by-round breakdown for elite (L9-L10): - Rounds 1-3: ~8 total reps per round (3 BMU + 3 Snatch + 2 Burpee) - Rounds 4-6: ~6 total reps per round (2 BMU + 2 Snatch + 2 Burpee) - Rounds 7-9: ~4 total reps per round (1 BMU + 2 Snatch + 1 Burpee) - Rounds 10-12: ~3 total reps per round (1 BMU + 1 Snatch + 1 Burpee) This gives elite athletes approximately 18-20 total rounds + reps. The workout is similar to Fight Gone Bad in structure but more technically demanding with the muscle-ups and snatches. Using Fight Gone Bad as an anchor (L10: 430-500 total reps across 3 rounds), this workout is significantly more challenging due to the technical movements and longer duration. Adjusting downward by approximately 60% due to movement difficulty and extended fatigue. Final targets: L10: 18.5 rounds, L5: 12.5 rounds, L1: 6.5 rounds

Modality Profile

Bar Muscle-Up is gymnastics (bodyweight), Power Snatch is weightlifting (barbell), and Lateral Burpee Over Bar is gymnastics (bodyweight movement). With 2 gymnastics movements and 1 weightlifting movement, the breakdown is approximately 33% gymnastics and 67% weightlifting.