What is a good time for Ryan?

Good times for Ryan depend on your fitness level: Elite athletes finish under 23:01, advanced athletes target 23:01-21:01, intermediate athletes aim for 21:01-18:01, and beginners should focus on proper form over 18:01.

What is considered a good Ryan time?

A good Ryan time for most CrossFit athletes is between 21:01-18:01 (intermediate level). Elite times are under 23:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Ryan?

Your Ryan pace should match your fitness level. Beginners should aim to finish around 18:01 with good form, while advanced athletes can target 23:01-21:01. Always prioritize proper movement over speed.

Ryan can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Ryan work?

Ryan is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

5 Rounds For Time 7 Muscle-Ups 21 Burpees

Why This Workout Is Hard

Hero WOD (Couplet). 5 rounds: muscle-ups, burpees. Tests high-skill gymnastics/conditioning endurance.

Benchmark Times for Ryan

Elite: <23:01
Advanced: 23:01-21:01
Intermediate: 21:01-18:01
Beginner: >18:01

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Cycling 7 muscle-ups (upper body pulling/pushing stamina, grip) and 21 burpees (full-body stamina) for 5 rounds is very demanding. Maintaining muscle-up proficiency under burpee fatigue is key.
Endurance (7/10): Five rounds for time of 7 muscle-ups and 21 burpees. This couplet is a potent test of high-skill gymnastics endurance and full-body conditioning, creating significant metabolic stress.
Strength (7/10): Muscle-ups require significant relative upper body strength. Burpees, while bodyweight, contribute to overall strength demand through volume and fatigue.
Power (7/10): Muscle-ups are an explosive movement. Burpees also have an explosive jump component. The WOD tests sustained power-endurance across both movements.
Speed (6/10): Efficient cycling of both muscle-ups and burpees with minimal rest is crucial for a good time. Managing transitions and avoiding failure on muscle-ups is key.
Flexibility (5/10): Excellent shoulder/wrist mobility for muscle-ups. Basic mobility for burpees.

Modality Profile

A couplet of two gymnastics movements (Muscle-up, Burpee). This is a pure gymnastics workout.

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These WODs similar to Ryan share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Five rounds for time of 7 muscle-ups and 21 burpees. This couplet is a potent test of high-skill gymnastics endurance and full-body conditioning, creating significant metabolic stress.
Stamina	8/10	Cycling 7 muscle-ups (upper body pulling/pushing stamina, grip) and 21 burpees (full-body stamina) for 5 rounds is very demanding. Maintaining muscle-up proficiency under burpee fatigue is key.
Strength	7/10	Muscle-ups require significant relative upper body strength. Burpees, while bodyweight, contribute to overall strength demand through volume and fatigue.
Flexibility	5/10	Excellent shoulder/wrist mobility for muscle-ups. Basic mobility for burpees.
Power	7/10	Muscle-ups are an explosive movement. Burpees also have an explosive jump component. The WOD tests sustained power-endurance across both movements.
Speed	6/10	Efficient cycling of both muscle-ups and burpees with minimal rest is crucial for a good time. Managing transitions and avoiding failure on muscle-ups is key.