Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (100 wall balls) with high-skill movements (ring muscle-ups) under severe time pressure. The EMOM format forces athletes to perform 2 ring muscle-ups every minute while accumulating massive leg and shoulder fatigue from wall balls. Most athletes will fail the muscle-ups as fatigue builds, and the continuous nature prevents recovery. The combination of volume, skill, and forced pacing makes this accessible only to experienced athletes.

Benchmark Times for MIGHTY MOUSE

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume wall balls will exhaust leg and shoulder stamina, while repeated ring muscle ups challenge upper body muscular endurance throughout.
• Endurance (8/10): 100 wall balls creates significant cardiovascular demand, while EMOM ring muscle ups maintain elevated heart rate with minimal recovery between efforts.
• Power (7/10): Wall balls are explosive hip extension movements, ring muscle ups require powerful pulling and transition phases for successful completion.
• Strength (6/10): Ring muscle ups require significant upper body strength, while wall balls demand moderate leg and core strength with 20lb medicine ball.
• Speed (6/10): EMOM format demands efficient transitions and quick cycling of ring muscle ups, while wall ball pace affects overall workout completion.
• Flexibility (4/10): Ring muscle ups require good shoulder mobility and hip flexion, wall balls need adequate squat depth and overhead positioning.

Movements

• Ring Muscle-Up
• Wall Ball

Benchmark Notes

This workout combines 100 wall balls with an EMOM constraint of 2 ring muscle-ups every minute. I'll analyze this as a time-to-completion workout since no scoring method was provided. Movement Analysis: - 100 Wall Balls: Using Karen (150 wall balls) as anchor - L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec. For 100 wall balls (67% of Karen), scaling proportionally: L10: 280-320 sec, L5: 400-480 sec, L1: 600-680 sec - Ring Muscle-Ups EMOM: Using Amanda (9-7-5 ring muscle-ups) as reference - L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. This workout requires 2 ring muscle-ups every minute until 100 wall balls are complete. Workout Structure Analysis: The limiting factor will be either: 1. Wall ball pace (if athlete can maintain 2 RMU/min easily) 2. Ring muscle-up capacity (if athlete fails EMOM requirement) For elite athletes (L10): Can likely maintain 2 RMU/min while doing wall balls at ~1.5-2 sec/rep pace. Wall balls would take 150-200 seconds of work time, but spread across 8-10 minutes with EMOM breaks. Total time: 8-12 minutes (480-720 sec). For intermediate athletes (L5): Ring muscle-ups become more challenging, may need to break into singles. Wall balls at 2.5-3 sec/rep when fresh, but fatigue from RMUs increases this. Likely 15-20 minutes total (900-1200 sec). For novice athletes (L1): May struggle significantly with ring muscle-ups, potentially failing EMOM early and needing to modify or scale. Could take 25-30 minutes (1500-1800 sec). The EMOM structure creates forced rest periods but also adds pressure. Unlike pure chipper workouts, athletes must manage dual demands simultaneously. Final benchmarks - L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Wall Ball is a weightlifting movement using external load (medicine ball), Ring Muscle-Up is a gymnastics bodyweight movement. Two modalities split evenly.