Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (ring muscle-ups) with compound strength movements under severe time pressure. The 20-second max effort intervals create oxygen debt while demanding explosive power (jumping trap bar deadlifts, lateral jumps) and technical proficiency. The grip fatigue from deadlifts directly compromises pull-up performance, and muscle-ups under accumulated fatigue become extremely challenging. The 5-round format amplifies these compounding effects, making this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Every movement is explosive: jumping deadlifts, dynamic pull-ups, lateral jumps, and kipping muscle-ups all emphasize explosive power output.
• Endurance (8/10): Five rounds of 20-second max efforts with minimal rest creates significant cardiovascular demand and tests ability to maintain output across rounds.
• Speed (8/10): 20-second max rep intervals demand rapid movement cycling and quick transitions to maximize repetitions within tight time constraints.
• Stamina (7/10): High-volume pulling movements and explosive exercises will rapidly fatigue upper body and posterior chain muscular endurance systems.
• Strength (6/10): Jumping trap bar deadlifts at 135/95 and ring muscle-ups require significant strength, though not maximal single-rep efforts.
• Flexibility (4/10): Ring muscle-ups demand shoulder mobility and hip flexibility for jumping movements, plus overhead range of motion requirements.

Movements

• Ring Muscle-Up
• Trap Bar Jump
• Heiden Jump
• Pull-Up

Scaling Options

Reduce trap bar weight to 95/65 or use regular deadlifts at 155/105. Sub pull-ups with banded pull-ups or ring rows. Replace lateral jumps with lateral hops over low object or step-ups. Scale muscle-ups to chest-to-bar pull-ups, jumping muscle-ups, or ring rows with feet elevated. Consider reducing to 3-4 rounds if movement quality deteriorates significantly.

Scaling Explanation

Scale if you cannot perform 5+ unbroken pull-ups or any ring muscle-ups. The goal is maintaining movement quality and power output throughout all 5 rounds. Athletes should finish each 20-second interval with 1-3 reps still possible. If completing fewer than 3-4 reps per interval on any movement, scale immediately to preserve stimulus and prevent injury.

Intended Stimulus

High-intensity phosphagen-glycolytic power workout lasting 12-15 minutes total. Tests explosive power maintenance across multiple movement patterns with short recovery periods. Primary challenge is maintaining power output and technique under accumulating neuromuscular fatigue while managing advanced gymnastics skills.

Coach Insight

Attack first 2 rounds aggressively, then settle into sustainable pace. For trap bar deadlifts, focus on hip drive and full extension - aim for 8-12 reps per round. Pull-ups should be aggressive kipping early, transition to smaller sets as fatigue builds. Lateral jumps require quick feet and consistent rhythm - stay light and bouncy. Ring muscle-ups are the limiter - break early into singles or doubles to avoid complete failure. Rest periods are for transition and grip reset, not full recovery.

Benchmark Notes

This is a 5-round interval workout with 20-second max effort periods and 30-second rest between movements. Each round consists of 4 movements: Jumping Trap Bar Deadlifts (135/95), Pull-Ups, Lateral Jumps over Barbell, and Ring Muscle-Ups. Movement analysis per 20-second interval: - Jumping Trap Bar Deadlifts: 8-15 reps (moderate load allows quick cycling) - Pull-Ups: 6-12 reps (kipping style in intervals) - Lateral Jumps: 10-18 reps (explosive but simple movement) - Ring Muscle-Ups: 1-6 reps (highly skill-dependent, most limiting factor) Fatigue considerations across 5 rounds: - Round 1: Fresh performance - Round 2: 5% decline - Round 3: 10% decline - Round 4: 15% decline - Round 5: 20% decline The 30-second rest periods allow partial recovery but not full restoration. Ring muscle-ups become the primary limiting factor as fatigue sets in, with many athletes dropping from 3-4 per round to singles or failure. Total rep calculation per level: - L1 (Beginner): 18 reps/round × 5 rounds = 90 reps - L5 (Average): 42 reps/round × 5 rounds = 210 reps - L10 (Elite): 66+ reps/round × 5 rounds = 330+ reps The wide spread accounts for the high skill requirement of ring muscle-ups and the significant impact of muscular endurance across multiple energy systems.

Modality Profile

2 gymnastics movements (Pull-Up, Ring Muscle-Up) and 2 weightlifting movements (Jumping Trap Bar Deadlift, Lateral Jump). Equal distribution between G and W modalities.