Workout Description

Why This Workout Is Hard

Dobogai demands 56 total muscle-ups—a high-skill limiter—paired with short, moderately loaded farmer carries that tax grip and shoulders. Expected finish for capable athletes is in the 16–24 minute range, which keeps density moderate. High movement complexity boosts the challenge, but the short carry distance and low rep count per round temper overall difficulty to Hard.

Benchmark Times for Dobogai

• Elite: <8:00
• Advanced: 9:00-10:30
• Intermediate: 12:00-14:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Fifty-six total muscle-ups plus repeated loaded carries require repeatable upper-body and grip endurance under accumulating fatigue.
• Power (6/10): Explosive hip drive and a sharp transition are essential for efficient muscle-ups, especially as fatigue sets in.
• Endurance (4/10): Sustained breathing is needed across seven rounds, but there’s no monostructural element. The limiter is more skill and grip than pure engine.
• Speed (4/10): Brief rests between sets and chalking slow true sprinting; fast transitions and short, planned breaks still matter.
• Strength (3/10): No max-effort lifts; carries are moderate. Strength helps, but capacity and skill dictate pace more than raw force.
• Flexibility (3/10): Shoulder, thoracic, and wrist mobility aid stable ring positions and efficient turnover; demands are present but not extreme.

Movements

• Farmer Carry
• Muscle-Up

Scaling Options

Scale to: 5 Ring Muscle-Up or 8 Chest-to-Bar Pull-Up + 8 Ring Dip per round • Reduce to 4–6 Muscle-Up per round • Farmer Carry with 35/25 lb DBs or 53/35 lb KBs for 22 yd

Scaling Explanation

These adjustments preserve pulling-to-dip volume and grip loading so athletes keep the intended stimulus and finish inside the target time domain.

Intended Stimulus

A high-skill, grindy couplet. Hold sustainable, repeatable muscle-up sets with very short, planned breaks, then move the carries steadily without setting the bells down. Grip should be challenged but not fail. Aim to finish in the high teens to low twenties by keeping transitions tight and avoiding redline efforts in the early rounds.

Coach Insight

Pace: Open with manageable MU sets (e.g., 4-2-2 or 3-3-2). Small, quick breaks beat big early sets that blow you up. One tip: Use a strict rest clock between MU sets (10–15 seconds). Commit to it to prevent spiraling rest times. Avoid: Over-chalking, sloppy ring turnover, or setting DBs down mid-carry. Keep arms long, steps short, and shoulders packed.

Benchmark Notes

WORKOUT BREAKDOWN: 7 Rounds For Time: - 8 Muscle-Ups (ring muscle-ups) - 22 Yard Farmer Carry (50/40 lb dumbbells) ANCHOR REFERENCE: This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95), which provides: - L10: 420-480 sec / 540-600 sec - L5: 720-840 sec - L1: 1080-1380 sec However, this workout has significantly MORE muscle-ups (56 total vs Amanda's 21 total) and adds a farmer carry component, so we expect substantially longer times. MOVEMENT-BY-MOVEMENT ANALYSIS: Ring Muscle-Ups (8 per round, 56 total): - Base time per rep: 8-10 sec (includes setup, kip, transition, recovery) - Round 1-2 (16 reps): 8 sec/rep = 128 sec - Round 3-4 (16 reps): 9 sec/rep × 1.15 fatigue = 165 sec - Round 5-6 (16 reps): 10 sec/rep × 1.25 fatigue = 200 sec - Round 7 (8 reps): 11 sec/rep × 1.4 fatigue = 123 sec - Elite total muscle-up time: ~616 sec - Set breaks: Elite athletes will break these into sets of 3-5 early, 2-3 mid, 1-2 late. Add ~60 sec total for elite. - Elite muscle-up component: ~676 sec Farmer Carry (22 yards, 50 lb DBs per round): - 22 yards = 66 feet - Elite pace with 50 lb DBs: ~10-12 sec per carry - 7 rounds × 11 sec = 77 sec - Minimal fatigue impact on carries (legs recover during muscle-ups) Transitions: - 7 rounds × 2 transitions per round × 3 sec = 42 sec (elite) ELITE MALE (L10) PROJECTION: 676 (muscle-ups) + 77 (carries) + 42 (transitions) = 795 sec However, this is a VERY high-skill workout. Muscle-up failure rates increase dramatically: - Failed attempts: Add 60-90 sec for elite (2-3 failed attempts across 56 reps) - Mental/grip fatigue: Add 30 sec - Elite realistic total: 795 + 75 = 870 sec (14:30) REALITY CHECK & ANCHOR COMPARISON: Amanda has 21 total muscle-ups and elite times of 420-480 sec. This workout has 56 muscle-ups (2.67x more) plus farmer carries. Proportionally scaling Amanda: - 450 sec (Amanda mid-elite) × 2.67 = 1200 sec for just muscle-ups - But Amanda also has heavy snatches which are highly fatiguing - The farmer carry is relatively light and provides active recovery - Adjusting: 450 × 1.8 = 810 sec seems reasonable for elite Given the massive volume of muscle-ups and high failure rate potential, elite times should be 8-9 minutes (480-540 sec). REVISED ELITE CALCULATION: - L10 elite: 480-540 sec (8:00-9:00) - L5 intermediate: 840 sec (14:00) - will have significant muscle-up failures, longer breaks - L1 novice: 1380 sec (23:00) - heavy scaling, many singles on muscle-ups LEVEL DISTRIBUTION (Male): - L10: 480 sec (8:00) - Elite, minimal failures, sets of 4-5 early - L9: 540 sec (9:00) - Advanced, some failures, sets of 3-4 - L8: 630 sec (10:30) - Competitive, moderate failures - L7: 720 sec (12:00) - Above average - L6: 840 sec (14:00) - Average CrossFitter - L5: 960 sec (16:00) - Below average, many singles - L4: 1080 sec (18:00) - Novice with muscle-ups - L3: 1200 sec (20:00) - Struggling with volume - L2: 1380 sec (23:00) - Beginner, heavy modifications FINAL MALE TARGETS: - L10: 480 sec (8:00) - L5: 960 sec (16:00) - L1: 1380 sec (23:00)

Modality Profile

Time is dominated by high-skill gymnastics via the muscle-ups. The farmer carry contributes a smaller, but significant, weightlifting component and heavy grip demand. There’s no monostructural element, so this feels like a gymnastics-forward couplet with loaded time-under-tension rather than cardio intervals.

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