Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (bar muscle-ups, HSPU) with significant volume across 6 rounds plus a 2K row finisher. The continuous nature creates severe fatigue accumulation - grip strength deteriorates from muscle-ups affecting HSPU performance, while the 400m runs provide minimal recovery. Most average CrossFitters will need to scale the muscle-ups and HSPU significantly. The 2K row after 6 rounds amplifies the difficulty substantially.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Six rounds plus 2K row creates massive cardiovascular demand. The 400m runs and final row test aerobic capacity extensively.
• Stamina (8/10): High volume of bar muscle ups and HSPU will exhaust upper body stamina, while kettlebell swings challenge posterior chain endurance.
• Flexibility (7/10): Bar muscle ups require shoulder mobility and hip flexion, HSPU demand overhead flexibility, creating significant mobility requirements throughout.
• Strength (6/10): Bar muscle ups require significant pulling strength, HSPU demand pressing strength, and 70/53lb kettlebell swings need moderate strength output.
• Speed (6/10): Six rounds for time with transitions between four different movements demands efficient cycling and minimal rest between exercises.
• Power (5/10): Kettlebell swings are explosive hip extension movements, while bar muscle ups require some explosive pulling to transition over bar.

Movements

• Kettlebell Swing
• Run
• Bar Muscle-Up
• Handstand Push-Up
• Row

Benchmark Notes

This workout combines 6 rounds of mixed modal work (400m run, 5 bar muscle-ups, 10 HSPU, 15 KBS 70/53) followed by a 2K row. I'll break this down systematically and reference Helen as the closest anchor. Movement Analysis (Fresh State): - 400m Run: 75-120 sec per round - 5 Bar Muscle-Ups: 15-25 sec per round (3-5 sec per rep) - 10 HSPU: 80-120 sec per round (8-12 sec per rep in complex WODs) - 15 KBS (70/53): 23-30 sec per round (1.5-2 sec per rep) - 2K Row: 360-390 sec (elite), 420-450 sec (intermediate), 510-540 sec (novice) Round-by-Round Breakdown with Fatigue: Rounds 1-2 (1.0x multiplier): 193-295 sec per round Rounds 3-4 (1.15x multiplier): 222-339 sec per round Rounds 5-6 (1.25x multiplier): 241-369 sec per round Transition times between movements: 3-6 sec (elite) to 10-20 sec (recreational) per transition, 4 transitions per round. Set breaking considerations: - Bar muscle-ups: likely singles after round 2-3 - HSPU: sets of 3-5 with rest breaks - KBS: manageable in 1-2 sets throughout Total 6-round portion: Elite 1380-1770 sec, Intermediate 1680-2040 sec, Recreational 2040-2520 sec Adding 2K row: Elite +360-390 sec, Intermediate +420-450 sec, Recreational +510-540 sec Anchor Reference: Helen (3 rounds: 400m run, 21 KBS 53/35, 12 pull-ups) has L10 at 450-510 sec, L5 at 630-690 sec, L1 at 900-1080 sec. This workout is significantly more demanding with 6 rounds instead of 3, bar muscle-ups instead of pull-ups, HSPU addition, heavier kettlebells, and a 2K row finish. The volume is roughly 2.5x Helen's with much higher skill demands and a substantial rowing component. Final Targets: L10 (Elite): 1080 sec (18:00) L5 (Intermediate): 1560 sec (26:00) L1 (Recreational): 2100 sec (35:00)

Modality Profile

5 movements total: Bar Muscle-Up and Handstand Push-Up are Gymnastics (2/5 = 40%), Run and Row are Monostructural (2/5 = 40%), Kettlebell Swing is Weightlifting (1/5 = 20%)