Workout Description

Why This Workout Is Very Hard

Bar muscle-ups are a high-skill movement that most average CrossFitters struggle with, especially under fatigue. While the 1-minute rest provides recovery, performing 30 total muscle-ups across 10 rounds creates significant grip and pulling fatigue. The DB snatches and box jumps compound shoulder fatigue and add cardiovascular stress. The combination of high skill demands with cumulative fatigue makes this accessible only to experienced athletes with consistent muscle-up proficiency.

Benchmark Times for WOD

• 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 (8/10): High-skill bar muscle ups combined with moderate-rep snatches and box jumps will heavily tax upper body and grip stamina over multiple rounds.
• Power (8/10): Power snatches are purely explosive, lateral box jumps require reactive power, and muscle ups demand explosive pulling and pressing power.
• Endurance (7/10): Ten rounds with one-minute rest creates significant cardiovascular demand, though rest periods prevent it from being pure aerobic work.
• Flexibility (7/10): Bar muscle ups demand exceptional shoulder and thoracic mobility, while snatches require good overhead and hip flexibility throughout the movement.
• Strength (6/10): Bar muscle ups require significant upper body strength, while 50/35lb snatches demand moderate strength under fatigue from previous movements.
• Speed (4/10): One-minute rest periods allow for recovery, reducing the need for rapid cycling, though transitions between complex movements matter.

Movements

• Bar Muscle-Up
• Dumbbell Snatch
• Lateral Box Jump

Benchmark Notes

This workout consists of 10 rounds with 1-minute rest between each round, creating a unique pacing challenge. Movement breakdown per round: 3 Bar Muscle-Ups (3-5 sec each = 9-15 sec), 6 Alternating DB Power Snatches at 50/35 (2-3 sec each = 12-18 sec), 4 Lateral Box Jumps at 24/20 (1.5-2 sec each = 6-8 sec). Fresh round time: 27-41 seconds of work. With the mandatory 1-minute rest, each complete round cycle takes approximately 87-101 seconds. However, fatigue accumulates significantly despite the rest periods. Bar muscle-ups become increasingly difficult, requiring longer setup and recovery time. By rounds 7-10, muscle-ups may take 6-8 seconds each, and athletes may need brief rests between movements within rounds. Applying progressive fatigue: Rounds 1-3 average 35 sec work, Rounds 4-6 average 42 sec work, Rounds 7-10 average 50 sec work. Total work time: approximately 420-450 seconds. Adding 10 minutes of mandatory rest (600 seconds), total workout time ranges from 1020-1050 seconds for elite athletes to 1800-2100 seconds for beginners who may need additional rest within rounds and struggle significantly with bar muscle-ups. This workout is most similar to longer chipper-style workouts but with built-in rest, making it less comparable to standard benchmarks. The bar muscle-up requirement creates a significant skill and strength gate that will dramatically separate performance levels.

Modality Profile

Bar Muscle-Up is gymnastics (bodyweight), Dumbbell Snatch and Lateral Box Jump are weightlifting (external load). With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% G and 67% W.