Workout Description
Why This Workout Is Very Hard
35 bar muscle-ups is a high-skill, high-volume movement that demands significant upper body and grip strength. The built-in breaks (10 deadlifts + 10 box jumps) provide some recovery, but these movements don't meaningfully rest the pulling muscles. The deadlifts and box jumps add volume and fatigue accumulation. Most average CrossFitters will struggle with unbroken or near-unbroken muscle-up sets, and the repeated breaking/restarting pattern compounds difficulty. Only experienced athletes complete this as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): 35 muscle-ups represent significant upper body muscular endurance. Breaks with deadlifts and box jumps add lower body stamina demands, creating cumulative fatigue across multiple muscle groups.
- Endurance (7/10): For-time format with continuous work and minimal rest between breaks demands sustained cardiovascular output. The repeated muscle-ups and deadlifts maintain elevated heart rate throughout the workout.
- Power (7/10): Bar muscle-ups are explosive pulling movements requiring significant power generation. Box jumps are inherently explosive. Deadlifts at moderate load require power output, especially when fatigued.
- Strength (6/10): 80kg deadlifts provide moderate load demand. Bar muscle-ups require substantial pulling strength. However, the focus is muscular endurance rather than maximal strength efforts.
- Speed (6/10): For-time format incentivizes quick cycling and minimal transitions. Muscle-ups demand rapid rep execution. Breaks interrupt momentum but still require efficient movement between stations.
- Flexibility (4/10): Muscle-ups demand shoulder mobility and thoracic extension. Deadlifts require hip and hamstring flexibility. Box jumps need ankle mobility. Moderate range of motion demands overall.
Movements
- Deadlift
- Bar Muscle-Up
- Box Jump
Modality Profile
Bar Muscle-Up is Gymnastics (bodyweight pulling skill). Deadlift is Weightlifting (external load barbell movement). Box Jump is Gymnastics (bodyweight plyometric movement). 2 Gymnastics movements, 1 Weightlifting movement = G: 67%, W: 33%. Corrected: 1 G, 2 W = G: 33%, W: 67%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | For-time format with continuous work and minimal rest between breaks demands sustained cardiovascular output. The repeated muscle-ups and deadlifts maintain elevated heart rate throughout the workout. |
| Stamina | 8/10 | 35 muscle-ups represent significant upper body muscular endurance. Breaks with deadlifts and box jumps add lower body stamina demands, creating cumulative fatigue across multiple muscle groups. |
| Strength | 6/10 | 80kg deadlifts provide moderate load demand. Bar muscle-ups require substantial pulling strength. However, the focus is muscular endurance rather than maximal strength efforts. |
| Flexibility | 4/10 | Muscle-ups demand shoulder mobility and thoracic extension. Deadlifts require hip and hamstring flexibility. Box jumps need ankle mobility. Moderate range of motion demands overall. |
| Power | 7/10 | Bar muscle-ups are explosive pulling movements requiring significant power generation. Box jumps are inherently explosive. Deadlifts at moderate load require power output, especially when fatigued. |
| Speed | 6/10 | For-time format incentivizes quick cycling and minimal transitions. Muscle-ups demand rapid rep execution. Breaks interrupt momentum but still require efficient movement between stations. |
FOR TIME : 35 Bar Muscle Up's *Each Break Perform: 10 Deadlift's (80kg) 10 Box Jumps (70cm)
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.