Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (ring muscle-ups) with moderate loads under severe time pressure. The 20-second max effort intervals with only 30-second rest create massive fatigue accumulation across 5 rounds. Ring muscle-ups become nearly impossible after grip fatigue from jumping deadlifts and pull-ups. The forced pace prevents adequate recovery, making this accessible only to experienced athletes with strong gymnastics skills.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Jumping trap bar deadlifts and lateral jumps are explosive movements, while muscle-ups require significant power output in short time domains.
• Stamina (8/10): High-volume pulling movements (pull-ups and muscle-ups) combined with jumping movements will heavily tax upper body and grip stamina over multiple rounds.
• Speed (8/10): 20-second max rep intervals demand rapid cycling and quick transitions between movements with minimal rest periods between stations.
• Endurance (7/10): Five rounds of 20-second max efforts with short rest creates significant cardiovascular demand and tests ability to maintain output across rounds.
• Strength (6/10): Trap bar deadlifts at 135/95 and ring muscle-ups require significant strength, though not maximal loads due to time constraints.
• Flexibility (4/10): Ring muscle-ups demand good shoulder mobility and thoracic extension, while other movements require moderate range of motion.

Movements

• Trap Bar Jump
• Pull-Up
• Heiden Jump
• Ring Muscle-Up

Benchmark Notes

This is a high-intensity interval workout with 5 rounds of 4 movements, each performed for 20 seconds with 30-second rests. Movement breakdown per round: Jumping Trap Bar Deadlifts (135/95): Elite athletes can perform 8-10 reps in 20 seconds, intermediate 6-8 reps, beginners 4-6 reps. Pull-Ups: Elite 10-12 reps, intermediate 7-9 reps, beginners 4-6 reps. Lateral Jumps over Barbell: Elite 12-15 reps, intermediate 9-12 reps, beginners 6-9 reps. Ring Muscle-Ups: Elite 4-6 reps, intermediate 2-4 reps, beginners 1-2 reps (or scaled). Total per round: Elite ~40 reps, intermediate ~28 reps, beginners ~18 reps. Over 5 rounds with fatigue: Elite maintains 85-90% output (180-200 total), intermediate drops to 80% (112-140 total), beginners to 75% (67-90 total). The 30-second rest periods allow partial recovery but cumulative fatigue builds significantly. Ring muscle-ups are the limiting factor for most athletes. Referenced Fight Gone Bad anchor (3 rounds, similar interval structure) where L10 achieves 430-500 reps, but this workout has fewer total work intervals (20 vs 15 minutes of work time) and more technical movements. Adjusted proportionally for shorter duration and higher skill requirements. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps.

Modality Profile

4 movements total: Pull-Up and Ring Muscle-Up are Gymnastics (bodyweight), Trap Bar Jump and Heiden Jump are Weightlifting (external load/plyometric with equipment). 2 G movements and 2 W movements = 50/50 split.