Workout Description

Why This Workout Is Very Hard

Bar muscle-ups are a high-skill movement that most average CrossFitters cannot perform consistently, especially under fatigue. The 20-second max effort intervals create intense anaerobic stress, while the 135/95 power cleans become increasingly difficult as grip and shoulders fatigue from muscle-ups. The combination of advanced gymnastics skill with moderate-heavy barbell cycling under time pressure makes this accessible only to experienced athletes with solid muscle-up proficiency.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are purely explosive, bar muscle ups require explosive pulling power, rowing emphasizes power output.
• Stamina (7/10): High-skill movements like bar muscle ups and power cleans will quickly fatigue specific muscle groups despite short work periods.
• Flexibility (7/10): Bar muscle ups demand exceptional shoulder mobility and thoracic extension, power cleans require good hip and ankle mobility.
• Strength (6/10): Bar muscle ups require significant upper body strength, power cleans at 135/95 demand moderate to heavy loading.
• Speed (6/10): Max rep format in 20-second windows demands rapid cycling and quick transitions between high-skill movements.
• Endurance (4/10): Short 20-second intervals with 60-second rest provide moderate cardiovascular stress but allow significant recovery between efforts.

Movements

• Power Clean
• Bar Muscle-Up
• Row

Benchmark Notes

This is a high-intensity interval workout with 3 rounds of 20-second max effort intervals followed by 60-second rest periods. The workout includes bar muscle-ups, power cleans (135/95), and calorie row - all challenging movements that will see significant degradation across rounds. Movement Analysis: - Bar Muscle-Ups: Elite athletes might achieve 8-10 reps in 20 seconds when fresh, but this drops significantly with fatigue. Average athletes 3-5 reps, beginners 0-2 reps per interval. - Power Clean (135/95): Heavy load for intervals. Elite might manage 12-15 reps in 20 seconds fresh, intermediate 8-10, beginners 4-6. - Calorie Row: Most consistent movement. Elite 18-20 calories in 20 seconds, intermediate 12-15, beginners 8-10. Fatigue Pattern: Round 1 (fresh): 100% capacity Round 2: 85-90% capacity due to accumulated fatigue Round 3: 75-80% capacity with significant grip and metabolic fatigue Estimated totals per round for elite athlete: Round 1: 9 + 14 + 19 = 42 reps Round 2: 7 + 12 + 17 = 36 reps Round 3: 6 + 10 + 15 = 31 reps Total: ~109 reps For intermediate athlete: Round 1: 4 + 9 + 14 = 27 reps Round 2: 3 + 7 + 12 = 22 reps Round 3: 2 + 6 + 10 = 18 reps Total: ~67 reps For beginner: Round 1: 1 + 5 + 9 = 15 reps Round 2: 0 + 4 + 8 = 12 reps Round 3: 0 + 3 + 7 = 10 reps Total: ~37 reps This workout doesn't match any specific benchmark anchor, but the high-skill, high-intensity nature with heavy loading creates significant performance spread. The muscle-up component particularly separates skill levels. Final targets: L10: 205+ reps, L5: 125 reps, L1: 45 reps

Modality Profile

Three movements across all modalities: Bar Muscle-Up (Gymnastics bodyweight movement), Row (Monostructural cardio), and Power Clean (Weightlifting with barbell). Equal distribution with slight weighting to Weightlifting.