Workout Description
Ascending Ladder For Reps/Time:
2 50 ft Shuttle Runs
1 Muscle-Up
4 50 ft Shuttle Runs
2 Muscle-Ups
6 50 ft Shuttle Runs
3 Muscle-Ups
...
Add 2 Shuttle Runs and 1 Muscle-Up per round.
Why This Workout Is Hard
Benchmark (Ladder). Ascending shuttle runs, ascending muscle-ups. Tests increasing skill/conditioning demand.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The escalating reps of shuttle runs (leg/agility stamina) and muscle-ups (upper body pulling/pushing stamina, grip) will test the ability to sustain output as both volume and intensity per round effectively increase.
- Endurance (7/10): An ascending ladder for reps/time: 2x50ft shuttle runs + 1 muscle-up, then 4 shuttles + 2 MUs, 6 shuttles + 3 MUs, etc. The increasing shuttle run distance and muscle-up reps create a progressively demanding test of cardiovascular fitness and skill endurance.
- Speed (7/10): Fast shuttle runs and efficient cycling of muscle-ups are key, especially in later rounds. Managing the increasing work demand per round is the main challenge.
- Strength (6/10): Muscle-ups require significant relative upper body strength. Shuttle runs are primarily agility/conditioning.
- Power (6/10): Muscle-ups are an explosive movement. Shuttle runs require quick acceleration/deceleration. Maintaining power as reps and distance increase is challenging.
- Flexibility (5/10): Excellent shoulder/wrist mobility for muscle-ups. Basic agility for shuttle runs.
Modality Profile
A couplet of a monostructural movement (Shuttle Run) and a gymnastics movement (Muscle-up). The stimulus is evenly split between G and M.
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