4 ROUNDS:1 Cluster (155/105)1 Bar Muscle Up3 Cluster (155/105)3 Bar Muscle Up6 Cluster (155/105)6 Bar Muscle UpREST 1.5 Minutes
Benchmark Times for WOD
Elite: <12:36
Advanced: 13:36-14:36
Intermediate: 15:36-17:00
Beginner: >30:00
Movements
Cluster
Bar Muscle-Up
Benchmark Notes
This workout consists of 4 rounds with clusters and bar muscle-ups in a pyramid pattern (1+1, 3+3, 6+6 per round) with 1.5 min rest between rounds. Round breakdown: Round 1 (fresh): 1 cluster (3 sec) + 1 bar muscle-up (4 sec) + 3 clusters (9 sec) + 3 bar muscle-ups (12 sec) + 6 clusters (18 sec) + 6 bar muscle-ups (24 sec) = 70 sec + 10 sec transitions = 80 sec. Round 2 (1.1x fatigue): 88 sec. Round 3 (1.2x fatigue): 96 sec. Round 4 (1.3x fatigue): 104 sec. Total work time: 368 sec. Add 270 sec rest (3 × 90 sec) = 638 sec base time. Elite athletes can maintain better pacing and shorter transitions. Recreational athletes will have longer set breaks on muscle-ups (especially rounds 3-4) and may need to break clusters into singles. The combination of heavy barbell cycling with high-skill gymnastics creates significant fatigue accumulation.
This workout consists of 4 rounds with clusters and bar muscle-ups in a pyramid pattern (1+1, 3+3, 6+6 per round) with 1.5 min rest between rounds. Round breakdown: Round 1 (fresh): 1 cluster (3 sec) + 1 bar muscle-up (4 sec) + 3 clusters (9 sec) + 3 bar muscle-ups (12 sec) + 6 clusters (18 sec) + 6 bar muscle-ups (24 sec) = 70 sec + 10 sec transitions = 80 sec. Round 2 (1.1x fatigue): 88 sec. Round 3 (1.2x fatigue): 96 sec. Round 4 (1.3x fatigue): 104 sec. Total work time: 368 sec. Add 270 sec rest (3 × 90 sec) = 638 sec base time. Elite athletes can maintain better pacing and shorter transitions. Recreational athletes will have longer set breaks on muscle-ups (especially rounds 3-4) and may need to break clusters into singles. The combination of heavy barbell cycling with high-skill gymnastics creates significant fatigue accumulation.
