Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (bar muscle-ups, HSPU) with significant volume across 15 rounds, creating massive fatigue accumulation. The 100 burpee pull-ups finale hits already-destroyed shoulders and grip after 30 bar muscle-ups and 60 HSPU. The continuous nature with no built-in rest, plus the skill demands under extreme fatigue, makes this accessible only to experienced athletes. Most will need major scaling.

Benchmark Times for WOD

• Elite: <24:00
• Advanced: 27:00-30:00
• Intermediate: 33:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body pulling and pushing movements will severely tax muscular endurance, especially grip and shoulder stamina.
• Endurance (8/10): Fifteen rounds plus 100 burpee pull-ups creates significant cardiovascular demand with minimal rest, testing aerobic capacity throughout.
• Strength (7/10): Bar muscle-ups and handstand push-ups require significant relative strength, while kettlebell swings demand posterior chain strength.
• Flexibility (6/10): Bar muscle-ups require shoulder mobility, HSPUs need overhead flexibility, and burpee pull-ups demand full-body range of motion.
• Power (4/10): Kettlebell swings provide explosive hip extension, while muscle-ups require some explosive pulling, but overall emphasis is endurance.
• Speed (3/10): Complex movements limit cycling speed; focus is on maintaining consistent pace rather than rapid transitions between exercises.

Movements

• Kettlebell Swing
• Bar Muscle-Up
• Burpee Pull-Up
• Handstand Push-Up

Benchmark Notes

This workout combines high-skill gymnastics movements with a massive burpee pull-up finisher. Breaking it down: Part 1 (15 rounds of 2 BMU + 4 HSPU + 8 KBS): Bar muscle-ups are extremely demanding - elite athletes might average 4-5 seconds per rep when fresh, but will degrade significantly. HSPU in a complex workout with 3+ movements typically take 8-12 seconds per rep due to setup and fatigue. KBS at 70/53 average 1.5-2 seconds per rep. Round-by-round analysis: Rounds 1-3 (fresh): BMU 4-5 sec/rep, HSPU 8 sec/rep, KBS 1.5 sec/rep = ~45 sec/round. Rounds 4-6: 1.2x fatigue = ~54 sec/round. Rounds 7-9: 1.3x fatigue = ~59 sec/round. Rounds 10-12: 1.5x fatigue = ~68 sec/round. Rounds 13-15: 1.7x fatigue = ~77 sec/round. Total Part 1: ~900 seconds for elite. Part 2 (100 Burpee Pull-ups): These are extremely taxing. Elite athletes might average 6-7 seconds per rep when fresh, degrading to 8-10 seconds in the back half due to accumulated fatigue from Part 1. Estimated 750 seconds for elite. Total elite time: ~1650 seconds (27:30). This is significantly longer than most benchmarks due to the high skill requirements and massive volume. Using Angie (1980-2400 sec L1) as the closest anchor for high-volume gymnastics work, but adjusting upward due to the technical difficulty of bar muscle-ups and the brutal burpee pull-up finisher. L10: 1440-1620 sec, L5: 2160 sec, L1: 3600 sec.

Modality Profile

4 movements total: Bar Muscle-Up and Handstand Push-Up are Gymnastics (bodyweight), Kettlebell Swing is Weightlifting (external load), Burpee Pull-Up is Gymnastics (bodyweight). 3 Gymnastics movements vs 1 Weightlifting movement, but since Burpee Pull-Up is a compound movement, the split is approximately 50/50 between G and W.