Workout Description

Why This Workout Is Extremely Hard

This workout combines maximal skill demands with heavy loading under severe time pressure. The EMOM format forces athletes to perform a heavy power clean (225/155) plus a bar muscle-up every minute while accumulating massive push-up fatigue. Most athletes will fail the muscle-ups under fatigue or miss the heavy cleans, creating a brutal cycle where they fall behind the clock with no recovery opportunity.

Benchmark Times for 100 Push Ups*

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 100 push-ups will heavily tax upper body muscular endurance, while repeated muscle-ups and cleans challenge grip and pulling stamina throughout.
• Power (8/10): Power cleans are explosive by nature, and muscle-ups require powerful hip drive and explosive pulling to get over the bar.
• Endurance (7/10): The EMOM format with heavy power cleans and muscle-ups creates significant cardiovascular demand, especially as fatigue accumulates from the 100 push-ups.
• Strength (7/10): 225/155 power cleans require substantial strength, and bar muscle-ups demand significant upper body and core strength for successful completion.
• Flexibility (6/10): Power cleans require good hip and ankle mobility, while muscle-ups demand shoulder flexibility and thoracic extension for proper positioning.
• Speed (6/10): EMOM format demands efficient transitions and quick execution of technical movements to complete within each minute window consistently.

Movements

• Push-Up
• Power Clean
• Bar Muscle-Up

Benchmark Notes

This workout combines 100 push-ups with an EMOM component of 1 power clean (225/155) + 1 bar muscle-up. The EMOM continues until the push-ups are complete. I'll analyze this by breaking down both components: 100 Push-Ups Analysis: - Fresh push-ups: 1-1.5 sec per rep = 100-150 sec base time - However, high-volume push-ups require significant set breaking - Expected breakdown: 25-20-15-12-10-8-5-3-2 reps per set - Rest between sets: 5-15 sec depending on level - Total push-up time: Elite 4-5 min, Intermediate 8-10 min, Novice 15-20 min EMOM Component (Power Clean 225/155 + Bar Muscle-Up): - Power clean at 225/155: 2-3 sec for elite, 4-5 sec for intermediate, 6-8 sec for novice - Bar muscle-up: 3-5 sec for elite, 8-12 sec for intermediate, may require multiple attempts for novice - Total per minute: 5-8 sec for elite, 12-17 sec for intermediate, 14-20+ sec for novice - This leaves 52-55 sec for push-ups each minute for elite, 43-48 sec for intermediate, 40-46 sec for novice Combined Analysis: - The EMOM forces athletes to interrupt push-ups every minute - Elite athletes can maintain good push-up pace despite interruptions - Intermediate athletes will struggle more with the transitions and muscle-up consistency - Novice athletes may fail muscle-ups, extending workout significantly Using Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) as an anchor: - Angie L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec - This workout is more challenging due to heavy power cleans and technical bar muscle-ups - Adjusting Angie downward by 20-25% for the reduced volume but adding 15-20% for technical complexity - Final targets: L10: 720-840 sec (12-14 min), L5: 1080-1320 sec (18-22 min), L1: 1620-1980 sec (27-33 min) Final targets: L10: 720-840 sec, L5: 1200 sec, L1: 1800 sec

Modality Profile

Push-Up and Bar Muscle-Up are gymnastics movements (bodyweight), Power Clean is weightlifting (barbell). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.