Workout Description

Why This Workout Is Very Hard

Bar muscle-ups are a high-skill movement that most average CrossFitters cannot perform consistently. The EMOM format forces athletes to attempt this challenging skill every minute for 15 minutes while accumulating fatigue from max burpees. The combination of technical demands under time pressure, plus the metabolic stress from continuous burpee efforts, creates a workout where many will fail early or need significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume burpees combined with repeated bar muscle-ups will severely test upper body pulling stamina and full-body muscular endurance over time.
• Endurance (7/10): Fifteen minutes of continuous work with minimal rest challenges cardiovascular system, especially as burpee volume accumulates and heart rate stays elevated.
• Strength (6/10): Bar muscle-ups require significant upper body pulling strength and core stability, though only one rep per minute limits pure strength demand.
• Speed (6/10): Fast burpee cycling is crucial for maximizing reps within each minute, while efficient bar muscle-up execution saves time for more burpees.
• Power (5/10): Bar muscle-ups are explosive pulling movements, and burpees require power for jump component, but pacing may reduce explosive output.
• Flexibility (4/10): Bar muscle-ups demand shoulder mobility and hip flexion, while burpees require basic range of motion for ground-to-standing transitions.

Movements

• Burpee
• Bar Muscle-Up

Benchmark Notes

This is a 15-minute EMOM with 1 bar muscle-up and max burpees each minute. The score is total burpees completed across all 15 rounds. Movement breakdown: Bar muscle-ups are highly technical and fatiguing - elite athletes can maintain 1 per minute for 15 minutes, but many will fail before minute 15. Each successful muscle-up takes 3-5 seconds, leaving 55-57 seconds for burpees. Burpees typically take 3-4 seconds each when fresh. Round-by-round analysis: Minutes 1-5: Athletes can likely complete 18-22 burpees per minute after the muscle-up (fresh state). Minutes 6-10: Fatigue sets in, muscle-ups become harder, burpees slow to 15-18 per minute. Minutes 11-15: Significant fatigue, some may fail muscle-ups, burpees drop to 12-15 per minute for those still completing muscle-ups. Failure consideration: Many intermediate athletes will fail muscle-ups around minute 8-12, then can only do burpees (20-25 per minute). Elite athletes maintain muscle-ups longer and sustain higher burpee pace. No direct anchor match, but this combines high-skill gymnastics with high-volume conditioning. Estimated totals: L10 (elite): 330+ burpees (22 avg/min), L5 (average): 210 burpees (14 avg/min), L1 (beginner): 90 burpees (6 avg/min, many failed muscle-ups). Final targets: L10: 330+ reps, L5: 210 reps, L1: 90 reps.

Modality Profile

Both Bar Muscle-Up and Burpee are bodyweight gymnastics movements, resulting in 100% Gymnastics modality