Workout Description

Why This Workout Is Very Hard

This workout combines high-skill muscle-ups with moderate-heavy power cleans in a time-pressured format. The 30-second cap forces athletes to rush through technically demanding movements while fatigued, creating significant skill breakdown risk. Most average CrossFitters will struggle with muscle-ups under time pressure, and the short work intervals with only 90 seconds rest prevent full recovery between rounds, leading to cumulative fatigue across six rounds.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are explosive by nature, muscle-ups require powerful pulling and transition, and max calorie bike demands high power output.
• Speed (8/10): 30-second time cap creates urgency for rapid transitions between movements and maximum intensity on the bike portion each round.
• Endurance (7/10): Six rounds of 30-second intervals with 90-second rest creates significant cardiovascular demand, especially with the max calorie bike component testing aerobic capacity.
• Flexibility (7/10): Muscle-ups require exceptional shoulder mobility and thoracic extension, while power cleans demand ankle, hip, and shoulder flexibility for proper positioning.
• Stamina (6/10): Muscle-ups and power cleans will accumulate fatigue over six rounds, while max calorie bike tests muscular endurance under time pressure.
• Strength (6/10): Power cleans at 135/95 lbs require moderate strength, while muscle-ups demand significant upper body and core strength for multiple repetitions.

Movements

• Ring Muscle-Up
• Air Bike
• Power Clean

Benchmark Notes

This workout is scored by total calories accumulated across 6 rounds of 30-second intervals with 90-second rest periods. Each round requires 2 muscle-ups and 2 power cleans (135/95) before maximizing calories on the bike. Movement breakdown per round: Muscle-ups take 8-10 seconds for 2 reps (including setup and transitions), power cleans at 135/95 take 4-6 seconds for 2 reps, leaving 16-18 seconds for bike calories in early rounds. As fatigue sets in, muscle-ups become more challenging (10-12 seconds by rounds 4-6) and power cleans slow slightly (5-7 seconds), reducing bike time to 11-15 seconds in later rounds. Elite athletes can maintain 12-15 calories per round early, dropping to 8-12 in later rounds due to accumulated fatigue from the high-skill muscle-ups and moderate-heavy power cleans. The 90-second rest allows partial recovery but doesn't fully offset the cumulative fatigue from 12 total muscle-ups. Average athletes will struggle more with muscle-up efficiency and may need to break them into singles, significantly reducing bike time. Total calorie targets: L10 (elite) around 144 calories, L5 (average) around 96 calories, L1 (novice/scaled) around 48 calories. The workout heavily favors those proficient in muscle-ups, as inefficiency here dramatically impacts the scoring portion.

Modality Profile

Three modalities present: Ring Muscle-Up (Gymnastics bodyweight movement), Power Clean (Weightlifting with barbell), and Bike (Monostructural cardio). Equal distribution across all three modalities.