Workout Description

Why This Workout Is Very Hard

Bar muscle-ups are a high-skill movement that most average CrossFitters cannot perform consistently, especially under fatigue. The 10-round format with 30 total muscle-ups creates massive grip and pulling fatigue that compounds with push-ups. The continuous nature with no built-in rest, combined with the skill demands deteriorating rapidly under fatigue, makes this accessible only to experienced athletes with solid muscle-up proficiency.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 13:30-15:00
• Intermediate: 17:00-19:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body work from bar muscle ups and push ups will severely test pulling and pushing muscular endurance.
• Endurance (8/10): Ten rounds of continuous movement with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Strength (6/10): Bar muscle ups require significant upper body strength, while other movements are bodyweight-based with moderate strength demands.
• Speed (6/10): Fast transitions between four different movements and maintaining pace across ten rounds requires efficient cycling and movement economy.
• Flexibility (4/10): Bar muscle ups demand shoulder and thoracic mobility, while other movements require basic range of motion for proper execution.
• Power (3/10): Bar muscle ups have explosive components, double unders require coordination and timing, but overall emphasis is on endurance.

Movements

• Bar Muscle-Up
• Push-Up
• Air Squat
• Double-Under

Benchmark Notes

This workout consists of 10 rounds of 3 bar muscle-ups, 10 push-ups, 15 air squats, and 30 double-unders. I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis (Fresh State): - Bar Muscle-Up: 3-5 sec per rep (elite to intermediate) - Push-Up: 1-1.5 sec per rep - Air Squat: 1-1.5 sec per rep - Double-Under: 0.5 sec per rep in rhythm Per Round Calculation: - 3 Bar Muscle-Ups: 9-15 sec - 10 Push-Ups: 10-15 sec - 15 Air Squats: 15-23 sec - 30 Double-Unders: 15-20 sec - Transitions: 6-12 sec per round - Fresh round total: 55-85 sec Fatigue Application: - Rounds 1-2: 1.0x multiplier - Rounds 3-4: 1.1x multiplier - Rounds 5-6: 1.2x multiplier - Rounds 7-8: 1.3x multiplier - Rounds 9-10: 1.5x multiplier Bar muscle-ups become significantly limiting as fatigue sets in, requiring longer rest periods and potential failed attempts. Push-ups and double-unders will require set breaking in later rounds. Cross-Reference with Anchors: This workout is most similar to Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) in terms of high-volume bodyweight movements, but with the added complexity of bar muscle-ups and double-unders. Angie benchmarks: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. Given that bar muscle-ups are significantly more challenging than pull-ups and the inclusion of double-unders adds coordination demands, I'm scaling the Angie benchmarks upward by approximately 20% for intermediate levels and maintaining similar elite times due to their superior muscle-up efficiency. Final Targets: - L10 (Elite): 720-810 sec (12:00-13:30) - L5 (Average): 1140 sec (19:00) - L1 (Beginner): 1980 sec (33:00)

Modality Profile

3 out of 4 movements are gymnastics (Bar Muscle-Up, Push-Up, Air Squat) and 1 is monostructural (Double-Under). This gives 75% gymnastics and 25% monostructural.