Workout Description

Why This Workout Is Hard

A short, single-modality sprint with extremely high skill demand. Work density is low (30 total reps, bodyweight load factor), but movement complexity is elite and the typical time domain is 5–12 minutes. Most athletes will need smart pacing and strict technique to avoid failure, driving the overall challenge into the Hard range.

Benchmark Times for 30 Muscle-Ups

• Elite: <3:00
• Advanced: 4:00-5:00
• Intermediate: 6:00-8:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Power (6/10): A powerful kip and aggressive turnover make each rep more efficient. Explosiveness helps reduce pulling volume per rep and preserves grip and pressing stamina.
• Stamina (5/10): Thirty high-skill reps tax local muscular endurance, especially for athletes cycling small sets or singles with minimal rest. Sustainable pacing and consistent mechanics are key to avoiding failure.
• Strength (4/10): Requires strong pulling and ring dip strength relative to bodyweight. Not maximal load, but significant strength is needed to transition and lock out soundly under fatigue.
• Speed (4/10): Elite athletes cycle quickly, but most will insert short rests. Transitions are minimal, yet deliberate pacing and controlled setup between reps keep speed moderate.
• Flexibility (3/10): Solid shoulder and thoracic mobility help achieve a deep kip, turnover, and stable support. Demands are noticeable but not extreme for those with standard overhead and ring positions.
• Endurance (2/10): Very short time domain with no monostructural work. Heart rate spikes, but aerobic demand is limited. The limiter isn’t breathing—it’s skill and local muscular fatigue in shoulders, lats, and triceps.

Movements

• Ring Muscle-Up

Scaling Options

Scale to: 30 Bar Muscle-Up • 30 Low-Ring Muscle-Up (jumping or band-assisted) • 45 Chest-to-Bar Pull-Up + 45 Ring Dip (partition as needed)

Scaling Explanation

Each option preserves the pull-to-press pattern and skill demand while matching volume so athletes can maintain consistent, safe reps within the intended time domain.

Intended Stimulus

Fast and intense for high-skill athletes; controlled, repeatable singles for most. You should feel challenged by grip, shoulders, and the ring dip lockout, with technique dictating pace. Aim for smooth reps, short rests, and no failed attempts. Finish feeling technically sharp, not sloppy.

Coach Insight

Pace with intent: small, repeatable sets or steady singles, keeping rest under 10–15 seconds early and tighter late. Your one big tip: protect your grip and false grip setup—quality setup prevents failed reps. Avoid early redlining, loose kip swings, and soft lockouts. Missed reps cost more than a few seconds of rest.

Benchmark Notes

These times represent broad ability levels for finishing 30 ring muscle-ups. Faster times indicate unbroken or near-unbroken sets with short rests; slower times reflect singles with longer recovery. Choose a scale that lets you finish near your level’s target without form breakdown.

Modality Profile

This workout is purely gymnastics: ring muscle-ups exclusively. There is no monostructural cardio and no external loading. The entire stimulus comes from bodyweight pulling, transition control, and ring support strength, emphasizing skill and stability over varied modal mixes.

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