Nasty Girls
3 Rounds of Squats, Muscle-Ups & Hang Power Cleans
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The workout (Rx)
3 rounds for time of
- 50 air squats
- 7 ring muscle-ups
- 10 hang power cleans 135/95 lb, 61/43 kg
| Rx load | Men | Women |
|---|---|---|
| Barbell | 135 lb (61 kg) | 95 lb (43 kg) |
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Scaling Nasty Girls
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
3 rounds for time of: 50 air squats 7 banded muscle-ups, or 14 pull-ups and 14 ring dips 10 hang power cleans (95/65 lb, 43/29 kg)
Beginner
3 rounds for time of: 30 air squats 10 ring rows 10 bench dips 10 hang power cleans (light barbell or dumbbells)
Nasty Girls times by level
| Level | Typical time |
|---|---|
| Beginner | Over 20:00 |
| Intermediate | 13:00–20:00 |
| Advanced | 9:00–13:00 |
| Elite | Under 9:00 |
Approximate Rx times from community results. The original posting gave one barbell load; 95 lb is the common women's standard.
About Nasty Girls
Nasty Girls is one of the early named benchmark workouts. It was first posted in December 2005 with a video of three athletes working through it, and it became one of the best-known early examples of mixing gymnastics and barbell work in the same short effort.
Each round moves from a high-rep bodyweight movement to a high-skill one and then to a moderately heavy barbell, so the challenge changes every few minutes.
Tips for Nasty Girls
- Move steadily through the squats. They set up your legs for the cleans, and rushing them wrecks your muscle-ups.
- Plan muscle-ups in small sets, such as 4 and 3 or 3, 2 and 2. A missed rep costs more than a short rest.
- Hang power cleans can be cycled at this weight. Try 5 and 5 rather than one long set that blows up your grip.
Nasty Girls questions
What is the Nasty Girls workout?
Nasty Girls is 3 rounds for time of 50 air squats, 7 ring muscle-ups and 10 hang power cleans. The Rx barbell is 135 lb (61 kg) for men and 95 lb (43 kg) for women.
What is a good Nasty Girls time?
Under 13 minutes at Rx is a strong time and under 9 minutes is elite. If muscle-ups are still a work in progress, scale them and compare scaled times.
How do I scale Nasty Girls?
Use banded muscle-ups or swap each muscle-up for 2 pull-ups and 2 ring dips, and lower the barbell to 95/65 lb (43/29 kg).
Who's fastest at Nasty Girls?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.