Workout Description

Why This Workout Is Very Hard

High-skill strict gymnastics dominate the workout: 40 strict muscle-ups and 70 strict handstand push-ups challenge upper-body strength and stamina. The kettlebell snatches (70/53 lb) add heavy, unilateral power and grip fatigue. Expect 13–22 minutes for advanced athletes, with failure-prone movements requiring tight pacing and technique to avoid missed reps.

Benchmark Times for Regional Nate

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 17:00-19:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of strict pushing and pulling demands sustained muscular output with minimal rest to avoid failure, especially in later rounds.
• Strength (6/10): Strict muscle-ups and strict handstand push-ups require notable relative strength; the 70/53 lb snatch adds loaded overhead strength.
• Power (5/10): Kettlebell snatches require crisp hip drive; however, strict gymnastics limit overall explosiveness compared to kipping movements.
• Speed (5/10): Strict reps cap cycle rate. Efficiency in transitions and tight sets promote speed without risking failed reps.
• Flexibility (4/10): Solid shoulder, thoracic, and wrist mobility needed for stable handstands, deep MU turnover, and overhead lockout on snatches.
• Endurance (4/10): No monostructural work; heart rate stays elevated from dense rounds and transitions rather than steady-state cardio. Breathing matters but is limited by strict upper-body capacity.

Movements

• Strict Handstand Push-Up
• Kettlebell Snatch
• Strict Muscle-Up

Scaling Options

Scale to: 10 rounds: 3 kipping muscle-ups, 6 kipping HSPU, 12 KB snatches 53/35 • 10 rounds: 2 C2B pull-ups + 2 ring dips (strict), 6 HSPU to 1 abmat, 12 KB snatches 44/26 • 10 rounds: 4 pull-ups + 4 box dips, 7 pike HSPU or DB strict press (35/20), 12 KB swings 53/35

Scaling Explanation

Each option preserves pull + press gymnastics volume and a unilateral hip-to-overhead hinge while reducing skill and load to prevent failure and maintain continuous effort.

Intended Stimulus

A challenging, high-skill grinder. You should feel steady but under constant tension, managing strict reps without failing. Aim for small, sustainable sets on muscle-ups and handstand push-ups, then move the kettlebell smoothly with crisp hip drive. Breathing should be controlled, transitions tidy, and no long breaks. Respect fatigue but keep momentum.

Coach Insight

Open at 80–85% effort. Keep MU and HSPU sets just shy of failure—short, planned breaks beat missed reps. Biggest tip: lock a strict standard and tight hollow/arch. Efficiency prevents mid-workout collapse. Avoid death-gripping the KB and sloppy MU transitions. Don’t rush early rounds; protect your shoulders and triceps so you can finish strong.

Benchmark Notes

Times reflect overall capacity in strict gymnastics under fatigue and efficient cycling of heavy KB snatches. L9 is elite (≈13:00), L5 intermediate (≈19:00), and L1 would likely time-cap if done RX. Use these ranges to set targets and decide appropriate scaling before starting.

Modality Profile

Two of the three movements are strict gymnastics, which consume most of the time and failure risk. The kettlebell snatch contributes the weightlifting component with unilateral, overhead power. There’s no monostructural element, so the stimulus hinges on gymnastics stamina and efficient cycling of the KB.

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