Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups with significant volume across 6 rounds, followed immediately by more pulling work. The 30 total ring muscle-ups (advanced skill) under fatigue, plus continuous work with no programmed rest, creates multiple limiting factors. The grip and pulling demands accumulate severely, and most athletes will need major scaling on the muscle-ups or be unable to complete as prescribed.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling movements (ring muscle ups, pull ups) combined with pushing and snatching creates severe muscular endurance demands.
• Endurance (7/10): Six rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (7/10): Ring muscle ups demand exceptional shoulder mobility and thoracic extension, while KB snatches require good hip and shoulder flexibility.
• Strength (6/10): Ring muscle ups require significant upper body strength, while double KB snatches demand moderate load handling capacity.
• Speed (6/10): Fast transitions between movements and maintaining pace through fatigue are crucial for performance in this multi-modal workout.
• Power (5/10): KB snatches are explosive hip-driven movements, while ring muscle ups require powerful pulling and transition phases.

Benchmark Notes

This workout consists of two distinct sections: 6 rounds of 400m run + 5 ring muscle-ups, followed by 3 rounds of 5 pull-ups + 10 push-ups + 15 double KB snatches (53/35). I'll analyze each section separately then combine. Section 1 - 6 rounds: 400m Run + 5 Ring Muscle-Ups Using Helen as an anchor (3 rounds: 400m run, 21 KB swing, 12 pull-ups), where L10 is 450-510 sec and L5 is 630-690 sec. However, this workout has 6 rounds instead of 3, and ring muscle-ups are significantly more demanding than pull-ups. 400m runs: 6 × 75-120 sec = 450-720 sec base time Ring muscle-ups: 30 total reps at 8-10 sec each = 240-300 sec base time Fatigue multipliers: Rounds 1-2 (1.0x), 3-4 (1.2x), 5-6 (1.3x) Transitions: 6 × 5 sec = 30 sec Estimated Section 1 time: Elite 720-780 sec, Average 900-1020 sec, Novice 1200-1440 sec Section 2 - 3 rounds: 5 Pull-Ups + 10 Push-Ups + 15 Double KB Snatches Pull-ups: 15 total at 1.5 sec each = 23 sec Push-ups: 30 total at 1.5 sec each = 45 sec KB snatches: 45 total at 2.5 sec each = 113 sec Fatigue from Section 1 adds 20% penalty Transitions: 9 × 3 sec = 27 sec Estimated Section 2 time: Elite 180-240 sec, Average 240-300 sec, Novice 300-420 sec Total Combined Time: Elite (L10): 900-1020 sec (15:00-17:00) Average (L5): 1140-1320 sec (19:00-22:00) Novice (L1): 1500-1860 sec (25:00-31:00) This is significantly longer than Helen due to double the rounds and the extreme difficulty of ring muscle-ups. The workout is more comparable to Amanda (9-7-5 ring muscle-up + squat snatch) but with much higher volume. Final targets: L10: 900 sec, L5: 1380 sec, L1: 2100 sec

Modality Profile

Four unique movements: 400m Run (M), Ring Muscle Ups (G), Pull Ups (G), Push Ups (G), Double KB Snatches (W). Two gymnastics movements (50%), one monostructural (25%), one weightlifting (25%).