Workout Description

Why This Workout Is Very Hard

This workout combines high skill demands (bar muscle-ups) with significant volume across 7 rounds. The 53/35lb KB snatches become increasingly challenging as grip and shoulders fatigue, while bar muscle-ups require fresh upper body strength that deteriorates rapidly. The 400m runs provide minimal recovery given the continuous nature. Most athletes will need to scale the muscle-ups or reduce rounds, as the combination of skill, volume, and fatigue accumulation creates multiple limiting factors simultaneously.

Benchmark Times for THE BILES

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of kettlebell snatches, muscle-ups, and push-ups across seven rounds heavily taxes upper body and grip muscular endurance.
• Endurance (8/10): Seven rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (8/10): Kettlebell snatches are explosive hip-driven movements, while muscle-ups require powerful pulling and transition phases throughout seven rounds.
• Flexibility (7/10): Kettlebell snatches demand overhead mobility, muscle-ups require shoulder flexibility, and running benefits from hip and ankle mobility.
• Strength (6/10): 53/35lb kettlebell snatches and bar muscle-ups require moderate strength levels, especially as fatigue accumulates through rounds.
• Speed (6/10): Maintaining consistent pace across runs and efficient transitions between movements becomes crucial as fatigue builds through rounds.

Movements

• Push-Up
• Run
• Bar Muscle-Up
• Kettlebell Snatch

Benchmark Notes

This workout is 7 rounds of: 400m run, 10 KB snatch left (53/35), 2 bar muscle-ups, 15 push-ups, 10 KB snatch right (53/35), 2 bar muscle-ups. I'll use Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-ups) as my primary anchor since it shares the 400m run and kettlebell work pattern, then adjust for the additional rounds, different movements, and higher skill requirements. Movement breakdown per round: - 400m run: 75-120 sec (fresh state) - 10 KB snatch left: 20-30 sec (2-3 sec per rep) - 2 bar muscle-ups: 6-10 sec (3-5 sec per rep) - 15 push-ups: 15-23 sec (1-1.5 sec per rep) - 10 KB snatch right: 20-30 sec - 2 bar muscle-ups: 6-10 sec - Transitions: 15-25 sec total per round Fresh round total: 157-248 sec per round Fatigue multipliers across 7 rounds: - Rounds 1-2: 1.0x baseline - Rounds 3-4: 1.15x (grip fatigue from muscle-ups affects everything) - Rounds 5-6: 1.3x (significant accumulated fatigue) - Round 7: 1.5x (final push with heavy fatigue) Helen anchor analysis: L10 male is 450-510 sec for 3 rounds. This workout has 7 rounds (2.33x volume) but with more technical movements (bar muscle-ups vs pull-ups) and bilateral KB snatches vs swings. The muscle-ups will create significant grip and shoulder fatigue that compounds across rounds. Scaling from Helen: 7 rounds with higher skill movements suggests roughly 2.0-2.2x Helen times due to volume and complexity. Calculated targets: - L10 Male: ~900 sec (15:00) - elite athletes managing muscle-ups efficiently - L5 Male: ~1380 sec (23:00) - average CrossFitter with some muscle-up scaling - L1 Male: ~2100 sec (35:00) - beginners likely scaling muscle-ups to pull-ups Final recap: L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 2100 sec (35:00) for males.

Modality Profile

4 movements total: Run (M), Kettlebell Snatch (W), Bar Muscle-Up (G), Push-Up (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)