Workout Description
For Time
5 Rounds of:
4 Muscle-Ups
13 Shoulder-to-Overheads (135/95 lb)
Then, 5 Rounds of:
4 Muscle-Ups
7 Shoulder-to-Overheads (185/125 lb)
Time Cap: 15 minutes
Why This Workout Is Very Hard
A two-part chipper with increasing weight and high-skill gymnastics. Demands strength, stamina, and muscle-up proficiency.
Benchmark Times for AGOQ 19.3
- Elite: <14:38
- Advanced: 14:38-13:53
- Intermediate: 13:53-12:46
- Beginner: >12:46
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Totaling 40 muscle-ups, 65 S2OH at 135/95lb, and 35 S2OH at 185/125lb. This will severely tax upper body pulling/pushing stamina (MUs) and shoulder/pushing strength-stamina for S2OH at increasing loads.
- Strength (8/10): Shoulder-to-overheads progress from heavy (135lb) to very heavy (185lb). Muscle-ups require significant relative upper body strength. This WOD has a strong strength endurance component, especially in Part 2.
- Power (8/10): Shoulder-to-overheads (e.g., push jerk) are primary power movements. Muscle-ups are explosive. Maintaining power output as load increases and fatigue sets in is critical.
- Endurance (7/10): A two-part chipper for time (15-min cap). Part 1: 5 RFT (4 MUs, 13 S2OH 135lb). Part 2: 5 RFT (4 MUs, 7 S2OH 185lb). Tests high-skill gymnastics and progressively heavier lifting under fatigue.
- Flexibility (6/10): Excellent shoulder/wrist mobility for muscle-ups. Good shoulder/overhead mobility for S2OH at all loads.
- Speed (6/10): Efficient cycling of MUs and S2OH is key. Managing transitions and minimizing rest, especially when moving to the heavier bar, is important for a fast time within the cap.
Modality Profile
A two-part couplet evenly split between high-skill gymnastics (Muscle-Ups) and weightlifting (Shoulder-to-Overhead). The workout tests both gymnastics proficiency and weightlifting capacity with escalating loads.
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