Workout Description

Why This Workout Is Very Hard

This workout combines high-skill muscle-ups with moderate-heavy power cleans under severe time pressure (30 seconds per round). The short time cap forces athletes to move immediately from technical strength movements to max-effort cardio with minimal transition time. Most athletes will struggle to complete both movements within 30 seconds, creating a brutal pace that accumulates significant fatigue across 6 rounds despite 90-second rest periods.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are explosive by nature, muscle-ups require powerful pulling, and max calorie bike efforts demand high power output.
• Endurance (7/10): Six rounds of 30-second intervals with 90-second rest creates significant cardiovascular demand, especially with max calorie bike efforts testing aerobic power.
• Speed (7/10): 30-second time cap creates urgency for quick transitions and rapid cycling through movements to maximize calorie bike output.
• Stamina (6/10): Muscle-ups and power cleans will accumulate fatigue over six rounds, while max calorie efforts test 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 rounds.
• Flexibility (4/10): Muscle-ups require shoulder mobility and hip extension, power cleans need ankle/hip flexibility, but not extreme ranges of motion.

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 each (16-20 seconds total), power cleans at 135/95 take 2-3 seconds each (4-6 seconds total), leaving approximately 4-10 seconds for bike calories. However, this creates a significant bottleneck - elite athletes might complete the strength movements in 20-22 seconds, leaving 8-10 seconds for bike work (2-3 calories max). Intermediate athletes taking 24-26 seconds have 4-6 seconds (1-2 calories), while beginners taking 28+ seconds may barely finish the required movements. The 90-second rest allows full recovery between rounds. Total calorie accumulation: Elite (L10): 2.5 calories × 6 rounds = 15 calories, but accounting for some rounds with 3 calories = ~18 calories. Advanced (L8-L9): 2 calories × 6 rounds = 12-15 calories. Intermediate (L5): 1.5 calories × 6 rounds = 9 calories, with some rounds potentially zero = 8-10 calories. Beginners (L1-L3): May only complete 4-5 rounds with calories, averaging 1 calorie per successful round = 4-6 calories. The workout heavily favors athletes with strong muscle-up and power clean proficiency, as the time constraint makes bike calories secondary to movement efficiency.

Modality Profile

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