Workout Description

Why This Workout Is Very Hard

This workout combines high-skill gymnastics (HSPU, Muscle-Ups) with moderately heavy Olympic lifting, all under running-induced fatigue. The 800m runs prevent full recovery between rounds. The muscle-ups especially will be limiting after HSPUs tax the shoulders and cleans challenge the entire body. Most average CrossFitters will need to scale at least one element to complete this as written.

Benchmark Times for CG-6535

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 800m runs combined with gymnastic and lifting movements create significant cardiovascular demand across four rounds, requiring sustained aerobic capacity and work capacity.
• Flexibility (8/10): Handstand push-ups, clean and jerks, and muscle-ups demand considerable shoulder mobility and overall range of motion throughout all planes.
• Stamina (7/10): Multiple rounds of complex movements tax both upper body and lower body muscular endurance, especially with the combination of HSPU and muscle-ups.
• Power (7/10): Clean and jerks, box jumps, and muscle-ups all require explosive power output, though fatigue will impact expression of power.
• Strength (6/10): Moderate-heavy clean and jerks, plus demanding gymnastics elements like HSPU and muscle-ups require significant strength throughout the workout.
• Speed (6/10): Quick transitions between movements and efficient cycling of complex movements are crucial for a good time, balanced with pacing needs.

Movements

• Run
• Handstand Push-Up
• Clean and Jerk
• Ring Muscle-Up
• Burpee Box Jump-Over

Scaling Options

Run: Reduce to 400m or substitute row/bike. HSPU: Pike pushups or DB strict press (40/25 lb). Clean & Jerk: Reduce to 115/75 lb or power clean and push press. Muscle-ups: 3-4 chest-to-bar pull-ups + 2-3 ring dips. Box jumps: Lower height to 20/16" or step-ups. Volume option: Reduce to 3 rounds. Time cap at 30 minutes.

Scaling Explanation

Scale if unable to perform 3+ unbroken HSPU, 1RM clean & jerk below 185/135, or no muscle-up capacity. Preserving movement quality is essential - technique breakdown increases injury risk on technical movements. Athletes should finish between 18-25 minutes maintaining consistent work rate. Scale to maintain intensity rather than grinding through poor reps. If runs take over 4:00, reduce distance to keep workout stimulus.

Intended Stimulus

Moderate-length mixed modal workout targeting both glycolytic and oxidative energy systems, typically lasting 18-25 minutes. Primary challenge is skill endurance and power output maintenance across technical movements. The 800m runs create aerobic base while gymnastic and Olympic lifting elements test strength-skill under fatigue.

Coach Insight

Break the run into 200m segments mentally. Keep first two rounds at 75-80% effort. HSPU should be broken into sets of 2-3 early to preserve shoulder stamina. For clean and jerks, focus on efficient singles with quick resets - don't rush between reps. Break muscle-ups into singles from the start unless very proficient. On burpee box jumps, step-down to save legs for runs. Transition times between movements are crucial - have a plan for chalk, belt adjustments, etc. Most athletes break down in rounds 3-4 on gymnastics.

Benchmark Notes

This workout has similarities to both Helen (3 rounds of running + gymnastics) and DT (heavy barbell cycling), but with 4 rounds and more complex movements. Breakdown per round (elite pace): - 800m Run: 165s base × 1.1 fatigue multiplier for later rounds - HSPU: 6 reps × 3s = 18s (plus fatigue) - Clean & Jerks: 5 reps × 4s = 20s (155/115 is moderately heavy) - Muscle-Ups: 3 reps × 8s = 24s (high skill, plus setup) - Burpee Box Jumps: 5 reps × 4s = 20s Transitions: ~10s between movements × 4 per round Round progression: Round 1: 165 + 18 + 20 + 24 + 20 + 40 = 287s Round 2: 182 + 20 + 22 + 26 + 22 + 40 = 312s Round 3: 198 + 22 + 24 + 28 + 24 + 40 = 336s Round 4: 215 + 24 + 26 + 30 + 26 + 40 = 361s Total elite time: ~540-600s (9-10 minutes) Scaling from Helen (which takes 7:30-8:30 for elite), this workout should take about 20-25% longer due to additional round and more complex movements. L10 (Elite): 9:00-10:00 / 11:00-12:00 (F) L5 (Intermediate): 13:00-14:00 / 15:00-16:00 (F) L1 (Beginner): 22:00-24:00 / 24:00-26:00 (F)

Modality Profile

Of the 5 movements: Handstand Push-Up, Ring Muscle-Up, and Burpee Box Jump-Over are gymnastics (3/5); Run is monostructural (1/5); Clean and Jerk is weightlifting (1/5). Rounded to nearest 10%: G=60%, M=20%, W=20%