What is a good score for Additional Stuff?

Additional Stuff scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Additional Stuff score?

A good Additional Stuff score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Additional Stuff?

Your Additional Stuff approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Additional Stuff?

Additional Stuff can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Additional Stuff work?

Additional Stuff primarily works the muscles involved in Wall Ball, Air Bike, General Mobility. This workout develops muscular endurance.

Additional Stuff WOD - Scaling & Strategy

Workout Description

EMOM 6 3 muscle ups (directly into) 4 T2B 5 wall ball 5:00 AA GO WOD before and after

Why This Workout Is Very Hard

This workout combines high-skill gymnastics (muscle-ups) with sustained volume in a compressed timeframe. The EMOM structure forces a relentless pace with minimal rest—athletes must complete 63 muscle-ups plus 63 T2B plus 63 wall balls in 63 minutes. Muscle-ups demand significant grip and shoulder endurance; fatigue compounds across rounds. The 5:00 AA GO format adds intensity. Most average CrossFitters will struggle maintaining form and completing unbroken sets as fatigue accumulates, requiring scaling or extended rest periods.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High rep volume of gymnastics movements (63 muscle ups, toes-to-bar, wall balls) demands significant muscular endurance, especially in shoulders, core, and grip.

Endurance (7/10): 5-minute EMOM creates sustained cardiovascular demand. Muscle ups and toes-to-bar maintain elevated heart rate throughout, testing aerobic capacity over moderate duration.

Power (7/10): Muscle ups are inherently explosive movements requiring rapid force production. Wall balls demand powerful leg drive. Toes-to-bar requires dynamic core power.

Strength (6/10): Muscle ups require substantial upper body and core strength. Wall balls demand leg drive. However, EMOM format with fixed reps limits maximal strength expression.

Flexibility (6/10): Muscle ups demand shoulder mobility and thoracic extension. Toes-to-bar requires hip and hamstring flexibility. Wall balls need ankle and hip mobility for depth.

Speed (6/10): EMOM structure forces consistent pacing and quick transitions between movements. Minimizing rest within each minute demands efficient cycling and movement transitions.

Attribute	Score	Explanation
Endurance	7/10	5-minute EMOM creates sustained cardiovascular demand. Muscle ups and toes-to-bar maintain elevated heart rate throughout, testing aerobic capacity over moderate duration.
Stamina	8/10	High rep volume of gymnastics movements (63 muscle ups, toes-to-bar, wall balls) demands significant muscular endurance, especially in shoulders, core, and grip.
Strength	6/10	Muscle ups require substantial upper body and core strength. Wall balls demand leg drive. However, EMOM format with fixed reps limits maximal strength expression.
Flexibility	6/10	Muscle ups demand shoulder mobility and thoracic extension. Toes-to-bar requires hip and hamstring flexibility. Wall balls need ankle and hip mobility for depth.
Power	7/10	Muscle ups are inherently explosive movements requiring rapid force production. Wall balls demand powerful leg drive. Toes-to-bar requires dynamic core power.
Speed	6/10	EMOM structure forces consistent pacing and quick transitions between movements. Minimizing rest within each minute demands efficient cycling and movement transitions.

Attribute

Score

Explanation

Endurance

7/10

5-minute EMOM creates sustained cardiovascular demand. Muscle ups and toes-to-bar maintain elevated heart rate throughout, testing aerobic capacity over moderate duration.

Stamina

8/10

High rep volume of gymnastics movements (63 muscle ups, toes-to-bar, wall balls) demands significant muscular endurance, especially in shoulders, core, and grip.

Strength

6/10

Muscle ups require substantial upper body and core strength. Wall balls demand leg drive. However, EMOM format with fixed reps limits maximal strength expression.

Flexibility

6/10

Muscle ups demand shoulder mobility and thoracic extension. Toes-to-bar requires hip and hamstring flexibility. Wall balls need ankle and hip mobility for depth.

Power

7/10

Muscle ups are inherently explosive movements requiring rapid force production. Wall balls demand powerful leg drive. Toes-to-bar requires dynamic core power.

Speed

6/10

EMOM structure forces consistent pacing and quick transitions between movements. Minimizing rest within each minute demands efficient cycling and movement transitions.

EMOM 6 3 muscle ups (directly into) 4 T2B 5 wall ball 5:00 AA GO WOD before and after

Difficulty:

Very Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Very Hard

Training Focus

Movements

Modality Profile

Training Profile

Additional Stuff

Training Profile

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