Workout Description

Why This Workout Is Very Hard

This partner workout combines high-skill movements (muscle-ups), heavy loads (405/265 deadlift), and significant volume across 12 different exercises. The descending ladder creates continuous work with minimal rest between complex movements. Ring muscle-ups and bar muscle-ups require advanced skills, while the heavy dumbbell work (50/35) throughout multiple exercises creates substantial cumulative fatigue. Even with partner splitting, the skill demands and loading make this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Descending ladder with 78 total reps of demanding movements will heavily tax upper body pulling/pushing stamina and grip endurance throughout.
• Endurance (7/10): Partner format with high-skill movements and moderate volume creates significant cardiovascular demand, especially with grip-intensive exercises and limited rest between partner switches.
• Power (7/10): Multiple explosive movements including muscle ups, power cleans, power snatches, box jumps, and thrusters emphasize power development significantly.
• Strength (6/10): Heavy deadlift, muscle ups, and moderate dumbbell loads (50/35) require significant strength, though not pure max effort work.
• Flexibility (6/10): Ring muscle ups, toes to bar, and overhead movements demand good shoulder mobility and hip flexion range of motion.
• Speed (4/10): Partner format naturally creates rest periods, but transitions between high-skill movements and partner switches require efficient pacing and movement quality.

Movements

• Ring Muscle-Up
• Wall Ball
• Dumbbell Power Clean
• Dumbbell Thruster
• Dumbbell Power Snatch
• Dumbbell Push Press
• Sit-Up
• Toes-to-Bar
• Deadlift
• Bar Muscle-Up
• Box Jump
• Pull-Up

Scaling Options

Ring muscle-ups: chest-to-bar pull-ups or jumping muscle-ups. Bar muscle-ups: chest-to-bar or banded muscle-ups. Reduce DB weight to 35/25 or 25/15 lbs. Wall balls to 14/10 or 10/6 lbs. Deadlift to 315/205 or 275/185 lbs. Box jumps to 20/16 or step-ups. Weighted sit-ups: reduce weight or go bodyweight.

Scaling Explanation

Scale if you can't perform 3+ ring muscle-ups unbroken or handle the dumbbell weight for 5+ unbroken reps when fresh. The workout should challenge skill and strength endurance but maintain movement quality throughout. Target is 25-35 minutes with proper scaling - intensity over load is key for the intended stimulus.

Intended Stimulus

High-intensity glycolytic chipper lasting 20-30 minutes. Tests muscular endurance, skill under fatigue, and mental toughness through descending ladder format. Primary challenge is maintaining technique on advanced gymnastics movements while managing heavy dumbbell loads in a partner format.

Coach Insight

Partners should alternate full movements, not reps - one person completes all 12 ring muscle-ups before switching. Start conservatively on ring muscle-ups and bar muscle-ups as these will be limiting factors. Break dumbbell movements early to maintain quality - consider singles on power cleans and snatches. The deadlift should be a manageable load both partners can handle safely when fatigued. Plan transitions and communicate with partner about rest needs.

Benchmark Notes

This is a partner workout with descending rep ladder totaling 83 reps per person (12+11+10+9+8+7+6+5+4+3+2+1). Breaking down by movement categories: Ring muscle-ups (12 reps @ 8-10 sec each = 96-120 sec), wall balls (11 reps @ 2-3 sec = 22-33 sec), toes-to-bar (10 reps @ 1.5-2.5 sec = 15-25 sec), DB power cleans (9 reps @ 2-3 sec = 18-27 sec), pull-ups (8 reps @ 1-2 sec = 8-16 sec), DB push press (7 reps @ 2-3 sec = 14-21 sec), box jumps (6 reps @ 1.5-2 sec = 9-12 sec), DB snatches (5 reps @ 2-3 sec = 10-15 sec), weighted sit-ups (4 reps @ 2-3 sec = 8-12 sec), DB thrusters (3 reps @ 2-3 sec = 6-9 sec), bar muscle-ups (2 reps @ 3-5 sec = 6-10 sec), and deadlift (1 rep @ 2-3 sec = 2-3 sec). Partner format allows for rest during partner's work, reducing fatigue. Early movements (ring muscle-ups, wall balls) will be completed fresh, while later movements face accumulated fatigue but are lower rep counts. Transition time between movements adds 3-8 seconds per station. Total theoretical minimum around 20-25 reps for elite athletes who can maintain pace and technique, while recreational athletes may struggle with technical movements like ring muscle-ups and bar muscle-ups, potentially completing 30-40 reps. The scoring as 'Reps' suggests this was likely a time-capped workout where teams completed as many reps as possible.

Modality Profile

5 gymnastics movements (Ring Muscle-Up, Toes-to-Bar, Pull-Up, Box Jump, Bar Muscle-Up) and 7 weightlifting movements (Wall Ball, Dumbbell Power Clean, Dumbbell Push Press, Dumbbell Power Snatch, Weighted Sit-Up, Dumbbell Thruster, Deadlift). No monostructural movements present.