Workout Description

Why This Workout Is Very Hard

Advanced gymnastics (20 total muscle-ups and 50 pull-ups) combined with a 1.5-mile run creates a demanding blend of skill, grip endurance, and aerobic capacity. The run drives duration while the gymnastics spike heart rate and tax pulling capacity. Expect 18–35 minutes for most trained athletes, with elites faster. Mistimed pacing or failed reps can add significant time.

Benchmark Times for Yeti

• Elite: <15:30
• Advanced: 17:30-19:30
• Intermediate: 22:00-25:00
• Beginner: >42:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): The 1.5-mile run dominates clock time and requires steady aerobic pacing. Gymnastics segments elevate heart rate, demanding controlled breathing and quick transitions without redlining, especially before and after the run.
• Stamina (7/10): Fifty pull-ups and twenty muscle-ups require sustained pulling capacity and smart set management to avoid failure and extended rest. Grip and shoulders accumulate fatigue across relatively high total reps.
• Speed (5/10): Transitions should be crisp and sets cycled smoothly, but the run and grip management temper all-out speed. Faster athletes move efficiently without long breaks or failed reps.
• Power (4/10): Muscle-ups benefit from explosive hip extension and a decisive turnover. However, the overall workout emphasizes sustainable effort more than repeated maximal explosive efforts.
• Flexibility (3/10): Adequate shoulder, thoracic, and wrist mobility are needed for secure positions in the false grip, turnover, and lockout of muscle-ups, though ranges are not extreme for most athletes.
• Strength (2/10): No external load. Strength demand is mostly bodyweight pulling and pressing on rings, with emphasis on skillful application of existing strength rather than maximal force production.

Scaling Options

Scale to: Replace each 10 Muscle-Ups with 12 Chest-to-Bar Pull-Ups + 12 Ring Dips • Use Jumping Muscle-Ups or Low-Ring Transitions (10 each time) • Beginner: 25 Ring Rows, 20 Assisted Ring Dips, 1200m Run, 20 Assisted Ring Dips, 25 Ring Rows

Scaling Explanation

These options preserve the pull-to-press pattern and skill intent while adjusting complexity and volume so athletes keep moving, avoid failure, and maintain the intended aerobic feel.

Intended Stimulus

A sustained, aerobic effort with controlled spikes during the gymnastics. The pull-ups should be smooth, with small, planned breaks. Muscle-ups are managed in confident singles or small sets to avoid failure. The run is a steady, challenging pace you can hold without compromising your return to the rings. Finish with composure and deliberate grip management.

Coach Insight

Pace the opening pull-ups and first muscle-ups at 70–80% effort, then settle into a strong but sustainable run. Come off the run ready to execute composed muscle-up singles or doubles. The one tip: Never go to failure on muscle-ups—break early and keep rests short. Avoid sprinting the first pull-up set, death-gripping the rig, or taking excessively long transitions to and from the run.

Benchmark Notes

Times reflect total finish time for athletes completing the workout as prescribed. L9 represents elite, sub-16 performance; L5 is around 25 minutes; L1 is roughly 42 minutes. Run speed and ability to sustain small, efficient sets of pull-ups and muscle-ups will determine where you land. Use the levels to set pacing goals or choose appropriate scaling.

Modality Profile

Two-thirds of the time is typically spent running, placing the emphasis on monostructural work. The remaining portion is high-skill gymnastics (pull-ups and muscle-ups), which significantly influences pacing and fatigue. No external loading is used, so weightlifting is absent from the stimulus.

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