Workout Description
7 Rounds For Time
8 Muscle-Ups
22 Yard Farmer Carry (50/40 lb dumbells)
Why This Workout Is Hard
Hero WOD (Couplet). Combines high-volume, high-skill gymnastics (56 total Muscle-Ups) with heavy farmer carries (2x50lb), testing gymnastics endurance, grip strength, and core stability.
Benchmark Times for Dobogai
- Elite: <21:45
- Advanced: 21:45-19:15
- Intermediate: 19:15-16:00
- Beginner: >16:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High volume of muscle-ups (56 total) severely taxes upper body pulling and pushing stamina. Heavy farmer carries (2x50/40 lb) demand extreme grip, core, and shoulder girdle stamina.
- Strength (8/10): Muscle-ups require significant relative upper body strength. Farmer carries with heavy dumbbells are a direct test of grip and postural strength.
- Power (7/10): Each muscle-up involves an explosive pull and transition. Maintaining power for carries is also important.
- Endurance (6/10): Seven rounds of muscle-ups and heavy farmer carries create a moderate cardiovascular demand, primarily from the carries and the effort of the muscle-ups.
- Flexibility (4/10): Good shoulder and wrist mobility for muscle-ups. Basic mobility for carries.
- Speed (4/10): Cycling muscle-ups efficiently and moving quickly on the farmer carries contribute to time, but strength-stamina is the main challenge.
Modality Profile
An M/W couplet with a monostructural movement (Run) and a weightlifting movement (Clean and Jerks).
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