Workout Description
For Time:
27 Thrusters (95/65 lb)
12 Ring Muscle-Ups
21 Thrusters (115/75 lb)
9 Ring Muscle-Ups
15 Thrusters (135/85 lb)
6 Ring Muscle-Ups
Time Cap: 11 minutes
Why This Workout Is Very Hard
A challenging couplet pairing high-skill ring muscle-ups with increasingly heavy thrusters across descending/ascending rounds. Tests gymnastics proficiency and strength under fatigue.
Benchmark Times for Regionals 17.4
- Elite: <12:01
- Advanced: 12:01-11:01
- Intermediate: 11:01-10:15
- Beginner: >10:15
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Totaling 63 thrusters (weights increasing) and 27 ring muscle-ups. This will severely tax leg/shoulder stamina (thrusters) and upper body pulling/pushing stamina/grip (RMUs).
- Strength (8/10): Thruster weight increases from moderate (95lb) to heavy (115lb) to very heavy (135lb). Ring muscle-ups require significant relative upper body strength. This WOD has a strong strength endurance component, especially in later rounds.
- Power (8/10): Thrusters are an explosive movement. Ring muscle-ups are also highly powerful. Maintaining power output as load increases and fatigue sets in is critical.
- Endurance (7/10): For time (11-min cap): A chipper with thrusters and ring muscle-ups. Reps: 27 Thrusters (95lb), 12 RMU; 21 Thrusters (115lb), 9 RMU; 15 Thrusters (135lb), 6 RMU. Tests gymnastics skill and progressively heavier lifting under fatigue.
- Flexibility (6/10): Excellent shoulder/wrist mobility for ring muscle-ups. Good front rack, squat, overhead mobility for thrusters at all loads.
- Speed (6/10): Efficient cycling of thrusters and RMUs is key. Managing transitions and minimizing rest, especially when moving to heavier thrusters, is important for a fast time within the cap.
Modality Profile
A triplet where the Assault Bike and Burpees are monostructural, and the Toes-to-Bar are gymnastics. The overall balance is an even G/M split.
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