Workout Description

Why This Workout Is Very Hard

This workout combines high-skill muscle-ups with significant volume across three rounds. The 1K rows (4+ minutes each) create substantial aerobic fatigue before and after the muscle-ups, severely compromising the technical skill execution. The 30 KB snatches add grip and shoulder fatigue. Most average CrossFitters will struggle with muscle-ups under this level of accumulated fatigue, requiring significant scaling of the gymnastics movement.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume pulling from muscle-ups combined with 90 total KB snatches and 6K total rowing creates extreme muscular endurance demands.
• Endurance (8/10): Two 1K rows per round plus muscle-ups and KB snatches create significant cardiovascular demand over three rounds lasting 25-35 minutes.
• Flexibility (7/10): Muscle-ups demand exceptional shoulder mobility and thoracic extension, while KB snatches require good hip and shoulder flexibility.
• Strength (6/10): Muscle-ups require significant upper body strength, while 53/35lb KB snatches demand moderate strength endurance throughout the workout.
• Power (5/10): KB snatches are explosive hip-driven movements, though muscle-ups and rowing are more strength-endurance focused than pure power.
• Speed (4/10): Pacing is critical due to high volume and fatigue accumulation, but transitions between rowing and floor movements are relatively straightforward.

Movements

• Ring Muscle-Up
• Row
• Kettlebell Snatch

Modality Profile

Three movements across all modalities: Muscle Up (Gymnastics bodyweight movement), Row (Monostructural cardio), and Kettlebell Snatch (Weightlifting external load movement). Equal distribution with slight weighting to Weightlifting.