Workout Description

Why This Workout Is Very Hard

This workout combines high-skill bar muscle-ups with heavy deadlifts in a brutal 1-minute AMRAP format. The time pressure prevents proper pacing - athletes must cycle between complex gymnastics and 275/180lb deadlifts rapidly. Most will hit failure on muscle-ups early, then face grip/CNS fatigue affecting deadlift performance. The 1:1 work-rest ratio provides insufficient recovery for this intensity combination. Only experienced athletes can maintain quality movement under this time constraint.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Bar muscle ups and deadlifts will rapidly fatigue grip, lats, and posterior chain. The AMRAP format demands muscular endurance under fatigue.
• Power (8/10): Bar muscle ups are highly explosive movements requiring rapid hip extension and pulling power. Quick deadlift cycling also demands power output.
• Endurance (7/10): Four one-minute AMRAPs with rest intervals create significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Strength (7/10): 275/180lb deadlifts represent moderate-to-heavy loading for most athletes, while bar muscle ups require significant upper body and core strength.
• Flexibility (6/10): Bar muscle ups demand exceptional shoulder mobility and thoracic extension. Deadlifts require adequate hip hinge mobility and ankle flexibility.
• Speed (6/10): AMRAP format rewards fast transitions and efficient movement cycling, though one-minute rest periods allow some recovery between rounds.

Movements

• Deadlift
• Bar Muscle-Up

Benchmark Notes

This workout is 4 rounds of 1-minute AMRAPs with 3 bar muscle-ups + 3 deadlifts at 275/180, followed by 1 minute rest. Total scoring is cumulative reps across all 4 rounds. Movement Analysis: - Bar Muscle-Up: 4-6 seconds per rep (including transition/setup) - Deadlift 275/180: 3-4 seconds per rep at this moderate-heavy load - One complete cycle (3 BMU + 3 DL): 21-30 seconds for elite, 30-45 seconds for intermediate Round-by-Round Breakdown: Round 1 (fresh): Elite athletes can complete 2 full cycles (12 reps) in 60 seconds Round 2: Slight fatigue, 1.8-2 cycles (10-12 reps) Round 3: Accumulated fatigue, 1.5-1.8 cycles (9-11 reps) Round 4: Significant fatigue, 1.2-1.5 cycles (7-9 reps) The 1-minute rest between rounds provides partial recovery but doesn't fully reset performance due to the demanding nature of bar muscle-ups and heavy deadlifts. Elite (L9-L10): 38-44 reps total (9.5-11 reps per round average) Advanced (L7-L8): 32-38 reps total (8-9.5 reps per round average) Intermediate (L5-L6): 24-30 reps total (6-7.5 reps per round average) Beginner (L1-L3): 12-18 reps total (3-4.5 reps per round average) This workout heavily favors athletes with strong bar muscle-up proficiency and deadlift endurance. The short work intervals create a high-intensity, power-endurance challenge. Final targets: L10: 144+ reps, L5: 96 reps, L1: 48 reps

Modality Profile

Two movements: Bar Muscle-Up (gymnastics bodyweight movement) and Deadlift (weightlifting with external load). Equal split between gymnastics and weightlifting modalities.