Workout Description

Why This Workout Is Very Hard

This workout combines high-skill gymnastics (bar muscle-ups, handstand push-ups) with metabolic conditioning across multiple intervals. The bar muscle-ups alone make this extremely challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume gymnastics movements across multiple intervals will severely tax upper body pulling and pushing muscular endurance
• Endurance (8/10): Six 4-minute intervals with short rest periods create significant cardiovascular demand, testing the ability to repeat high-intensity efforts
• Strength (8/10): Bar muscle-ups and handstand push-ups require exceptional relative strength, while kettlebell swings demand posterior chain strength
• Power (7/10): Explosive bar muscle-ups, powerful kettlebell swings, and maintaining rowing pace under fatigue all require sustained power output
• Flexibility (6/10): Bar muscle-ups require excellent shoulder mobility, handstand push-ups need overhead flexibility, and full-range rowing demands thoracic mobility
• Speed (6/10): Quick transitions and efficient movement cycling are crucial to maximize reps in each 4-minute window

Movements

• Push-Up
• Kettlebell Swing
• Row
• Pull-Up

Scaling Options

Scale bar muscle-ups to pull-ups or ring rows, reduce handstand push-ups to push-ups or pike push-ups, use lighter kettlebell

Intended Stimulus

This workout is designed to test an athlete's ability to maintain high power output in rowing while managing fatigue from high-skill gymnastics movements across multiple time domains. Each 4-minute cap creates a sprint mentality, while the progression from very difficult movements (bar muscle-ups, HSPU) to more accessible ones (pull-ups, push-ups) to simple volume (kettlebell swings) tests different energy systems and movement capacities.

Coach Insight

Pace the 500m row to finish in 1:45-2:00 to maximize AMRAP time. In the first section, prioritize bar muscle-up singles and break up handstand push-ups early. The middle section should feel easier - use it to accumulate volume. The final section is all about maintaining kettlebell swing rhythm when fully fatigued. Rest periods are crucial for recovery between intervals.

Modality Profile

Dominated by gymnastics movements (bar muscle-ups, handstand push-ups, pull-ups, push-ups) with monostructural rowing and weightlifting kettlebell swings as supporting elements