Workout Description

Why This Workout Is Very Hard

This workout combines high-skill muscle-ups with heavy hang power cleans (185/120) across 5 rounds with minimal rest. The muscle-ups will severely tax grip and upper body, then immediately transition to heavy barbell cycling. Most athletes will hit failure on muscle-ups early, and those who can do them will struggle with the heavy cleans under accumulated fatigue. The continuous format prevents meaningful recovery between demanding elements.

Benchmark Times for R. Lunges, MUs, PC

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of alternating lunges combined with demanding upper body work from muscle ups tests muscular endurance across multiple muscle groups.
• Endurance (7/10): Five rounds of mixed movements with minimal rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Power (7/10): Hang power cleans are explosive hip extension movements, while muscle ups require powerful pulling and pressing in rapid succession.
• Strength (6/10): Ring muscle ups require significant upper body strength while 185/120lb hang power cleans demand moderate to heavy loading strength.
• Flexibility (6/10): Ring muscle ups demand shoulder and thoracic mobility, while hang power cleans require ankle, hip, and shoulder flexibility for proper positioning.
• Speed (5/10): Moderate rep scheme allows for steady pacing rather than sprint cycling, though transitions between varied movements require efficiency.

Movements

• Ring Muscle-Up
• Reverse Lunge
• Hang Power Clean

Benchmark Notes

This workout combines high-skill gymnastics (ring muscle-ups) with moderate-load barbell work and bodyweight movements across 5 rounds. Movement breakdown: 20 Alternating Reverse Lunges per round (1-1.5 sec each = 20-30 sec fresh), 4 Ring Muscle-Ups per round (8-10 sec each = 32-40 sec fresh), 3 Hang Power Cleans at 185/120 (2-3 sec each = 6-9 sec fresh). Fresh round estimate: 58-79 seconds. The ring muscle-ups are the limiting factor - they require significant upper body strength and coordination, and fatigue rapidly. Round-by-round with fatigue: Round 1: 70 sec, Round 2: 77 sec (1.1x), Round 3: 84 sec (1.2x), Round 4: 91 sec (1.3x), Round 5: 105 sec (1.5x). Total: ~427 seconds plus transitions (20-30 sec) = 450-460 seconds for elite athletes. This is similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) which has L10: 420-480 sec, but this workout has more total volume with 20 muscle-ups vs Amanda's 21, plus additional movements. The hang power cleans at 185/120 are moderate load but will create grip and posterior chain fatigue that compounds with the muscle-ups. Scaling up from Amanda's anchor: L10: 360-420 sec, L5: 600 sec, L1: 1080 sec.

Modality Profile

2 out of 3 movements are gymnastics (Reverse Lunge and Ring Muscle-Up are bodyweight), 1 out of 3 is weightlifting (Hang Power Clean uses external load). 67/33 split rounded to nearest percentage.