Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill movements (ring muscle-ups, bar muscle-ups) with heavy loads (405/265 deadlift, 50/35 DB movements) in a descending ladder format that prevents meaningful recovery. The ring muscle-ups at the start will severely tax grip and shoulders, making subsequent pulling movements exponentially harder. The heavy deadlift finish after complete fatigue creates a dangerous combination that only experienced athletes can handle safely.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Descending ladder with 78 total reps challenges muscular endurance across multiple movement patterns, particularly upper body pulling and pressing stamina.
• Power (8/10): Power cleans, snatches, box jumps, and explosive muscle up transitions make this heavily power-dependent with multiple ballistic movement patterns.
• Endurance (7/10): Partner format with high-skill movements and moderate volume creates significant cardiovascular demand, especially with grip-intensive exercises creating systemic fatigue.
• Flexibility (7/10): Ring muscle ups, toes to bar, and overhead positions demand excellent shoulder mobility, thoracic extension, and hip flexion range of motion.
• Strength (6/10): Heavy deadlift (405/265) and moderate dumbbell loads (50/35) combined with advanced bodyweight movements require significant strength across all planes.
• Speed (5/10): Partner format allows for strategic rest periods, but technical movements and fatigue accumulation limit overall cycling speed and transition efficiency.

Movements

• Ring Muscle-Up
• Wall Ball
• Toes-to-Bar
• Dumbbell Power Clean
• Pull-Up
• Dumbbell Push Press
• Box Jump
• Sit-Up
• Thruster
• Bar Muscle-Up
• Deadlift
• Dumbbell Snatch

Benchmark Notes

This is a partner workout with a descending ladder format (12-11-10-9-8-7-6-5-4-3-2-1) totaling 67 reps per person across 11 different movements. The workout includes high-skill movements like ring muscle-ups and bar muscle-ups, plus heavy dumbbell work at 50/35 lbs and a heavy deadlift at 405/265 lbs. Movement breakdown: 12 Ring Muscle-Ups (8-10 sec each = 96-120 sec), 11 Wall Balls (2-3 sec each = 22-33 sec), 10 Toes to Bar (1.5-2.5 sec each = 15-25 sec), 9 DB Power Clean (2-3 sec each = 18-27 sec), 8 Pull-Ups (1-2 sec each = 8-16 sec), 7 DB Push Press (2-3 sec each = 14-21 sec), 6 Box Jumps (1.5-2 sec each = 9-12 sec), 5 DB Power Snatch (2-3 sec each = 10-15 sec), 4 Weighted Sit-Ups (2-3 sec each = 8-12 sec), 3 DB Thrusters (2-3 sec each = 6-9 sec), 2 Bar Muscle-Ups (3-5 sec each = 6-10 sec), 1 Deadlift (2-3 sec = 2-3 sec). The ring muscle-ups and bar muscle-ups are the major limiting factors, requiring significant skill and strength. Partner format allows for strategic rest while partner works. Transitions between 11 movements add 30-60 seconds total. Elite athletes might complete 120-130 reps (nearly finishing), while recreational athletes may struggle with muscle-ups and only complete 45-60 reps. The heavy dumbbell loading (50/35) and maximal deadlift (405/265) create additional bottlenecks. No direct anchor matches this format, but the high skill requirement and partner dynamics suggest a wide performance spread. Final targets: L10: 125+ reps, L5: 85 reps, L1: 45 reps.

Modality Profile

5 gymnastics movements (Ring Muscle-Up, Toes-to-Bar, Pull-Up, Box Jump, Sit-Up, Bar Muscle-Up) and 7 weightlifting movements (Wall Ball, Dumbbell Power Clean, Dumbbell Push Press, Dumbbell Power Snatch, Thruster, Deadlift) out of 12 total movements