Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (bar muscle-ups, handstand push-ups) with significant volume across 5 rounds. The bar muscle-ups will severely tax grip and shoulders early, making the subsequent pull-ups extremely challenging. The 800m total running per round creates substantial fatigue accumulation. Most average CrossFitters will need to scale the muscle-ups and HSPU, and the continuous nature with minimal rest makes this a brutal combination requiring advanced skills under extreme fatigue.

Benchmark Times for WOD

• Elite: <20:00
• Advanced: 21:00-22:00
• Intermediate: 23:30-25:30
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body work (bar muscle ups, pull-ups, push-ups, HSPUs) across five rounds will severely test muscular endurance.
• Endurance (8/10): Five rounds with 800m total running per round creates significant cardiovascular demand, testing aerobic capacity over extended duration.
• Flexibility (7/10): Bar muscle ups demand shoulder mobility and thoracic extension; handstand push-ups require overhead flexibility and wrist mobility.
• Strength (6/10): Bar muscle ups and handstand push-ups require significant relative strength, though not maximal loads.
• Speed (6/10): Maintaining consistent pace across five rounds while managing fatigue and transitions between varied movement patterns is crucial.
• Power (4/10): Bar muscle ups have explosive hip drive component, but overall workout favors sustained output over explosive movements.

Movements

• Bar Muscle-Up
• Push-Up
• Run
• Pull-Up
• Handstand Push-Up

Benchmark Notes

This is a high-volume gymnastics and running workout with 5 rounds of complex movements. Breaking down by round with fatigue multipliers: Movement analysis per round (fresh state): - 5 Bar Muscle-Ups: 3-5 sec each = 15-25 sec - 20 Push-Ups: 1-1.5 sec each = 20-30 sec - 400m Run: 75-120 sec - 20 Pull-Ups: 1-2 sec each = 20-40 sec - 5 Handstand Push-Ups: 8-12 sec each in complex WODs = 40-60 sec - 400m Run: 75-120 sec - Transitions: ~30 sec per round Fresh round estimate: 275-385 sec per round Fatigue progression: - Round 1: 1.0x = 275-385 sec - Round 2: 1.0x = 275-385 sec - Round 3: 1.15x = 315-445 sec - Round 4: 1.25x = 345-480 sec - Round 5: 1.35x = 370-520 sec Total estimated range: 1580-2215 sec (26:20-36:55) Cross-referencing with anchors: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout is significantly more challenging due to: 1. Bar muscle-ups (high skill, grip intensive) 2. Handstand push-ups (shoulder intensive) 3. Higher pull-up volume (100 total vs Kelly's 0) 4. Double 400m runs per round vs single Adjusting Kelly upward by ~30% for increased difficulty: - L10: 1200-1365 sec → targeting 1200 sec - L5: 1640-1870 sec → targeting 1530 sec - L1: 2340-2730 sec → targeting 2400 sec Final targets: L10: 1200 sec (20:00), L5: 1530 sec (25:30), L1: 2400 sec (40:00)

Modality Profile

4 out of 5 movements are gymnastics (Bar Muscle-Up, Push-Up, Pull-Up, Handstand Push-Up) and 1 is monostructural (Run). No weightlifting movements present.