Workout Description
6 rounds of 3 min AMRAP (2 minutes of rest in between)
1 bar muscle ups
2 4 6 8 ... shuttle runs (10 m)
For clarity, you are meant to execute 1 BMU, 2 SRs, 1 BMUs, 4 SRs, 1 BMU, 6 SRs and so on. The BMU is always 1, the SRs increase by 2 every time up the to 3 min mark.
Then rest 2 minutes and restart from 1 BMU and 2 SRs.
Your final score is the total number of reps, where each BMU counts as 1 and each concluded SR counts as 1.
Why This Workout Is Very Hard
Bar muscle-ups are a high-skill movement that many average CrossFitters either don't have or can perform only in singles. While the 2-minute rest between rounds provides recovery, accumulating 20-30 BMUs across 6 rounds creates significant skill fatigue. The shuttle runs add metabolic stress between attempts, making BMU consistency harder. The continuous demand for this advanced gymnastic skill, even broken into singles, limits this workout to experienced athletes who possess reliable bar muscle-ups.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of bar muscle ups severely taxes upper body pulling and pushing stamina. Combined with continuous shuttle runs, this creates extreme muscular endurance demands across multiple rounds.
- Endurance (7/10): Six 3-minute AMRAPs with 2-minute rest intervals create significant aerobic demand. The shuttle runs drive heart rate up, while 18 total minutes of work tests cardiovascular capacity.
- Power (7/10): Bar muscle ups are inherently explosive, requiring powerful hip drive and kip. Shuttle runs demand rapid acceleration, deceleration, and directional changes every 10 meters, making power essential.
- Speed (7/10): AMRAP format rewards fast cycling of movements. Quick transitions between bar muscle ups and shuttle runs, plus sprinting the 10-meter shuttles, are critical for maximizing total reps.
- Flexibility (6/10): Bar muscle ups demand significant shoulder mobility for the transition from hang to support position. Hip and thoracic flexibility are crucial for efficient kipping mechanics and explosive movement.
- Strength (5/10): Bar muscle ups require substantial relative strength for the pull and transition. However, the focus is strength-endurance rather than maximal force production due to high rep nature.
Scaling Options
BMU modifications: Substitute chest-to-bar pull-ups (1:1 ratio), regular pull-ups + box dips (1 BMU = 1 pull-up + 1 dip), or banded bar muscle-ups. For shuttle runs, reduce distance to 5 meters if space limited. Volume scaling: reduce to 4 rounds total, or shorten AMRAPs to 2 minutes. Beginner option: 1 jumping BMU or burpee + 2-4-6-8 shuttle runs per cycle. Time domain scaling: extend rest to 3 minutes if needed to maintain movement quality.
Scaling Explanation
Scale BMUs if athlete cannot perform 5+ when fresh or if technique degrades to muscling/chickenwinging. The goal is maintaining intensity and repeating the skill movement, not grinding singles. Athletes should still feel challenged on shuttle runs. If completing fewer than 2 full cycles per AMRAP (less than 2 BMUs + 6 shuttle runs), scale the BMU difficulty. Priority is movement quality and sustained power output over 6 rounds. Target is finishing all 6 rounds with BMUs intact, not maximal reps in early rounds followed by failure.
Intended Stimulus
High-intensity interval training combining skilled gymnastics with metabolic conditioning. Each 3-minute AMRAP operates in the glycolytic energy system with phosphagen demands for bar muscle-ups. The 2-minute rest allows partial recovery but not full restoration. Tests ability to repeat high-skill movements under cumulative fatigue across 6 rounds over 28 minutes total. Primary challenge is maintaining BMU efficiency while managing increasing shuttle run volume within each round.
Coach Insight
Treat each 3-minute round as independent - focus on consistent BMU quality over speed. Most athletes will complete 3-4 cycles per round (ending around 8-10 shuttle runs). Stay smooth on BMUs - any failed rep costs 10-15 seconds. Quick transitions off the bar are critical. On shuttle runs, focus on efficient turns and aggressive acceleration. Don't jog - these should be true sprints. The shuttle runs accumulate fast (2+4+6+8 = 20 runs in just 4 cycles). By rounds 4-6, expect significant grip and lat fatigue. Break BMUs into singles before failure occurs. Count your reps carefully - mental math gets harder under fatigue. Target 20-26 total reps per round for advanced athletes.
Benchmark Notes
The primary limiter is bar muscle-up proficiency under fatigue across 6 rounds. L1 athletes (30 reps total) are heavily scaled with pull-ups or jumping BMUs, averaging ~5 reps per 3-min round with mostly shuttle runs. L5 athletes (84 reps) can perform 2-3 BMUs per round but need brief recovery between reps, completing through 10-12 shuttle runs per round. L10 elites (210 reps) execute smooth, unbroken BMUs with minimal transition time, consistently reaching 5 BMUs and 30 shuttle runs per round (35 reps × 6 rounds). Pacing strategy is critical—athletes must balance BMU intensity with maintaining shuttle run speed while managing breathing through 18 total minutes of work.
Modality Profile
Bar Muscle-Up is a gymnastics movement (bodyweight skill), and Shuttle Run is a monostructural cardio movement (running). With 2 unique movements split between 2 modalities, the breakdown is 50% Gymnastics and 50% Monostructural.
