Workout Description

Why This Workout Is Hard

Ariel is a long, bodyweight-heavy grinder with 900+ reps, anchored by 13 rounds of jump rope, pull-ups, and hand-release push-ups. While density is modest due to no external load, complexity rises with bar muscle-ups and handstand push-ups. The 30+ minute time domain demands steady pacing and significant upper-body stamina, pushing most athletes into a tough but manageable challenge.

Benchmark Times for Ariel

• Elite: <27:00
• Advanced: 29:00-31:00
• Intermediate: 33:00-35:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume pressing and pulling (HRPU, pull-ups, HSPU) and 300+ double-unders demand significant muscular endurance, especially in shoulders, triceps, grip, and calves over prolonged efforts.
• Endurance (7/10): The 30+ minute timeline with sustained movement and jump rope work taxes the aerobic system. Success requires consistent breathing, steady pacing, and minimal long breaks across many rounds.
• Speed (4/10): Quick transitions and efficient sets help, but the primary limiter is sustained capacity. Attempts to sprint early usually backfire due to upper-body fatigue.
• Power (3/10): Explosiveness helps on bar muscle-ups and efficient double-unders, but the workout rewards consistent pacing more than peak power output.
• Strength (2/10): No external loading and few low-rep strength elements. Strength plays a minor role outside of the pulling power required for muscle-ups and maintaining pushing mechanics under fatigue.
• Flexibility (2/10): Requires basic shoulder and thoracic range for stable handstand push-ups and overhead positions on bar muscle-ups, but overall mobility demands are moderate, not extreme.

Movements

• Burpee
• Bar Muscle-Up
• Hand-Release Push-Up
• Handstand Push-Up
• Box Step-Up
• Pull-Up
• Double-Under

Scaling Options

Scale to: 13 rounds w/ 25 DU→50 singles, 11 Pull-Up→8 Pull-Up or 6 Ring Row, 19 HRPU→12 Push-Up; BMU→2 Chest-to-Bar; HSPU→5 Pike • 11 rounds instead of 13 (cash-in/out RX) • Cash-in/out: 63 step-ups and 3/3/1 (HSPU/Burpee/BMU), middle portion RX

Scaling Explanation

These options reduce skill and/or volume while preserving the workout’s long, gymnastics-biased stimulus and steady pacing demands.

Intended Stimulus

Steady, honest grinder. Settle into a sustainable pace early, keep double-unders unbroken, and manage upper-body fatigue so push-ups and pull-ups don’t collapse. Cash-in/out step-ups are controlled but continuous. The mid-portion should feel like relentless, repeatable rounds rather than sprints.

Coach Insight

Pace the middle. Open conservatively and avoid early redlining—your push-ups will thank you later. Big tip: keep pull-ups and HRPU in quick, consistent sets with minimal rest. Short breaks beat long ones. Common mistakes: sprinting the first 3 rounds, letting double-unders spike heart rate, and failing to plan break-up strategies for HRPU.

Benchmark Notes

These time targets range from beginners working near the cap to elites finishing under 27 minutes. Hit the middle tiers if you can keep most sets unbroken early and manage fatigue on push-ups and pull-ups. Choose scales that let you move steadily without frequent long breaks.

Modality Profile

Most work is gymnastics: pull-ups, hand-release push-ups, burpees, HSPU, bar muscle-ups, and step-ups. Double-unders provide the monostructural component. There is no external loading, so weightlifting is effectively zero. Time is primarily spent on bodyweight pushing and pulling with brief, fast jump rope bouts.

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