Workout Description
Ringer 1
30-20-10 Reps for Time
Calorie Air Bike
Toes-to-Rings
Time Cap: 7/6 minutes
Ringer 2
15-10-5 Reps for Time
Burpees with Ring Touch
Overhead Squats (135/95 lb)
Time Cap: 5 minutes
Why This Workout Is Very Hard
Two back-to-back sprints combining high power output, gymnastics, and heavy overhead squats.
Benchmark Times for Ringer 1 & Ringer 2
- Elite: <18:45
- Advanced: 18:45-16:16
- Intermediate: 16:16-13:31
- Beginner: >13:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Ringer 1 tests bike and core/grip stamina (TTR). Ringer 2 tests full-body explosive stamina (burpee ring touch) and OHS stamina (shoulder/core/leg). Performing both back-to-back is a major stamina challenge.
- Power (8/10): Both workouts are designed for high power output. Bike sprints, explosive burpee ring touches, and dynamic OHS all demand significant power. TTR can be kipped powerfully.
- Speed (8/10): These are sprints. Fast cycling of all movements with minimal rest and quick transitions (where applicable within each part) is critical for success within the tight time caps.
- Endurance (7/10): Two back-to-back 'For Time' workouts with short time caps. Ringer 1 (30-20-10 Cal Bike, Toes-to-Rings; 7/6 min cap). Ringer 2 (15-10-5 Burpee Ring Touch, OHS 135/95lb; 5 min cap). This tests the ability to hit two very different high-intensity sprints with minimal rest.
- Flexibility (7/10): Requires excellent mobility for OHS (shoulders, hips, ankles). Hamstring/shoulder mobility for TTR. Basic mobility for burpees and biking.
- Strength (6/10): OHS at 135/95 lbs in Ringer 2 is a moderate-heavy load. Toes-to-Rings require good core/grip strength. The WOD tests strength endurance under sprint conditions.
Modality Profile
A workout with two parts. Ringer 1 is G/M (Toes-to-Rings, Air Bike). Ringer 2 is G/W (Burpee Ring Touch, Overhead Squats). The overall profile is gymnastics-dominant.
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