Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (bar muscle-ups, HSPU) with continuous work across 24 minutes total. The 5-minute AMRAPs create significant fatigue accumulation before transitioning to advanced gymnastics under duress. The DB snatches will tax grip and shoulders before pull-ups, while the second AMRAP demands complex skills when already fatigued. Most average CrossFitters will need to scale the bar muscle-ups and HSPU significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pulling, pushing, and explosive movements across multiple rounds will heavily tax upper body and core muscular endurance.
• Endurance (7/10): Three rounds of 5 and 3-minute AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Flexibility (7/10): Bar muscle ups, HSPU, and DB snatches all require substantial shoulder mobility and overhead positioning throughout full range of motion.
• Strength (6/10): Bar muscle ups and HSPU require significant upper body strength, while DB snatches demand moderate load handling capacity.
• Power (6/10): DB snatches, bar muscle ups, and box jumps are explosive movements requiring rapid force development and coordination.
• Speed (6/10): AMRAP format demands quick transitions between complex movements while maintaining technique under fatigue for maximum rounds.

Movements

• Push-Up
• Bar Muscle-Up
• Dumbbell Snatch
• Box Jump
• Handstand Push-Up
• Pull-Up

Benchmark Notes

This workout consists of 3 rounds alternating between two different 5-minute and 3-minute AMRAPs, totaling 24 minutes of work time. I'll analyze each AMRAP separately then combine. First AMRAP (5 minutes): 5 Pull-Ups + 10 Push-Ups + 15 DB Snatches (50/35) - Pull-ups: 1.5 sec/rep fresh, scaling to 2 sec/rep with fatigue - Push-ups: 1.2 sec/rep fresh, scaling to 1.5 sec/rep with fatigue - DB Snatches: 2.5 sec/rep fresh, scaling to 3 sec/rep with fatigue - Total cycle time: Fresh ~65 seconds, degrading to ~80 seconds - Elite athletes: 4-5 complete rounds (120-150 reps) - Average athletes: 3-4 complete rounds (90-120 reps) - Beginners: 2-3 complete rounds (60-90 reps) Second AMRAP (3 minutes): 2 Bar Muscle-Ups + 4 HSPU + 8 Box Jumps (24/20) - Bar Muscle-ups: 4 sec/rep fresh, scaling to 6 sec/rep with fatigue - HSPU: 3 sec/rep fresh, scaling to 5 sec/rep with fatigue - Box Jumps: 2 sec/rep fresh, scaling to 2.5 sec/rep with fatigue - Total cycle time: Fresh ~36 seconds, degrading to ~50 seconds - Elite athletes: 4-5 complete rounds (56-70 reps) - Average athletes: 3-4 complete rounds (42-56 reps) - Beginners: 2-3 complete rounds (28-42 reps) Combined Analysis (3 rounds of each AMRAP): - First AMRAP totals: Elite 360-450 reps, Average 270-360 reps, Beginner 180-270 reps - Second AMRAP totals: Elite 168-210 reps, Average 126-168 reps, Beginner 84-126 reps - Grand totals: Elite 528-660 reps, Average 396-528 reps, Beginner 264-396 reps Fatigue considerations: The alternating format provides some recovery between different movement patterns, but the high skill movements (muscle-ups, HSPU) will significantly limit performance in later rounds. The 24-minute total work time will create substantial metabolic fatigue. No direct anchor match exists, but this resembles a high-volume mixed modal workout. The muscle-up and HSPU requirements will create significant performance separation between skill levels. Final targets - L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

5 out of 6 movements are gymnastics (Pull-Up, Push-Up, Bar Muscle-Up, Handstand Push-Up, Box Jump), while 1 movement is weightlifting (Dumbbell Snatch). This gives approximately 83% gymnastics and 17% weightlifting.