Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill gymnastics movements (bar muscle-ups, strict HSPU) with extreme upper body volume across 5 rounds. The progression from bar muscle-ups to chest-to-bar to pull-ups creates severe grip and lat fatigue, while strict HSPU and ring dips demand fresh shoulders. Most athletes will hit failure on muscle-ups early and struggle with strict movements under fatigue. The 700m runs provide minimal recovery for the demanding upper body work.

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): Extremely high volume of pulling and pushing movements (150 total reps) will severely test upper body muscular endurance and grip stamina.
• Endurance (8/10): Five rounds of 700m runs combined with high-volume upper body work creates significant cardiovascular demand and aerobic system stress.
• Strength (6/10): Bar muscle ups, handstand push ups, and ring dips require significant relative strength, though not maximal loading.
• Flexibility (4/10): Bar muscle ups and handstand push ups demand good shoulder mobility and thoracic extension for proper execution.
• Speed (4/10): Pacing strategy crucial to manage fatigue across five rounds, but transitions between similar movement patterns are relatively smooth.
• Power (3/10): Bar muscle ups require explosive hip drive and coordination, but most movements are strength-endurance focused rather than power.

Movements

• Push-Up
• Ring Dip
• Chest-to-Bar Pull-Up
• Run
• Bar Muscle-Up
• Handstand Push-Up
• Pull-Up

Benchmark Notes

This is an extremely high-volume gymnastics workout with 5 rounds of 700m runs plus 50 upper body pulling/pushing movements per round. I'll analyze this by breaking down each round and applying progressive fatigue. Movement Analysis (Fresh State): - 700m Run: 150-210 sec (2:30-3:30) - 5 Bar Muscle Ups: 15-25 sec (3-5 sec each) - 10 Chest to Bar Pull Ups: 15-25 sec (1.5-2.5 sec each) - 15 Pull Ups: 15-30 sec (1-2 sec each) - 5 Strict Handstand Push Ups: 40-60 sec (8-12 sec each in complex WODs) - 10 Strict Ring Dips: 20-30 sec (2-3 sec each) - 15 Push Ups: 15-23 sec (1-1.5 sec each) Round 1 (Fresh): 270-403 sec total Round 2 (1.1x fatigue): 297-443 sec Round 3 (1.2x fatigue): 324-484 sec Round 4 (1.3x fatigue): 351-524 sec Round 5 (1.5x fatigue): 405-605 sec Transition time between movements: 3-6 sec elite, 6-12 sec intermediate, 10-20 sec recreational (7 transitions per round = 21-42 sec elite, 42-84 sec intermediate, 70-140 sec recreational per round) Set breaking considerations: The strict movements (HSPU, ring dips) will require significant breaking after round 2. Bar muscle ups will become singles by round 3-4. This adds substantial rest time. Total time estimates: - Elite (L10): 1440-1620 sec (24-27 min) - Advanced (L5): 2160 sec (36 min) - Recreational (L1): 3600 sec (60 min) This workout is most similar to Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) but significantly harder due to the running component and more advanced gymnastics movements. Angie benchmarks are L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. However, this workout has 700m runs (adding ~12-15 minutes total) plus much more difficult gymnastics (bar muscle ups, strict HSPU, C2B), justifying times 50-60% longer than Angie. Final targets: L10: 1440-1620 sec (24-27 min), L5: 2160 sec (36 min), L1: 3600 sec (60 min)

Modality Profile

6 out of 7 movements are gymnastics (Bar Muscle-Up, Chest-to-Bar Pull-Up, Pull-Up, Handstand Push-Up, Ring Dip, Push-Up), 1 is monostructural (Run), and 0 are weightlifting