Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill gymnastics movements (ring muscle-ups and handstand push-ups) with moderate-weight power cleans in a 20-minute continuous format. The ring muscle-ups will be the primary limiting factor for most athletes, requiring significant scaling. The handstand push-ups compound shoulder fatigue, while the power cleans provide minimal recovery. The extended time domain with no built-in rest creates severe cumulative fatigue across multiple movement patterns.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill movements like ring muscle ups and handstand push ups will quickly exhaust upper body stamina over 20 minutes.
• Endurance (7/10): Twenty minutes of continuous work with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates from complex movements.
• Flexibility (7/10): Ring muscle ups require shoulder flexibility and transition mobility, handstand push ups need overhead range of motion for full depth.
• Strength (6/10): Ring muscle ups and handstand push ups require significant upper body strength, while DB hang power cleans demand moderate load strength.
• Power (5/10): Hang power cleans are explosive, but ring muscle ups and handstand push ups are more strength-endurance focused movements.
• Speed (4/10): Complex movements limit cycling speed; focus is on maintaining consistent pace rather than rapid transitions between exercises.

Movements

• Ring Muscle-Up
• Handstand Push-Up
• Dumbbell Hang Power Clean

Benchmark Notes

This 20-minute AMRAP contains 2 Ring Muscle-Ups + 4 Handstand Push-Ups + 8 DB Hang Power Cleans (50/35). I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Ring Muscle-Ups: 8-10 sec per rep when fresh, but highly technical and fatiguing. In a complex WOD, expect 10-15 sec per rep with setup and recovery. - Handstand Push-Ups: 8-12 sec per rep in complex WODs due to shoulder fatigue from muscle-ups. - DB Hang Power Cleans (50/35): 2-3 sec per rep at moderate load. Round Time Calculation: - Fresh round: (2 × 12 sec) + (4 × 10 sec) + (8 × 2.5 sec) + transitions = 24 + 40 + 20 + 15 sec = ~100 seconds - Mid-workout fatigue (rounds 3-6): Apply 1.2-1.3x multiplier = 120-130 seconds - Late workout fatigue (rounds 7+): Apply 1.5-2.0x multiplier = 150-200 seconds Fatigue Considerations: - Ring muscle-ups become exponentially harder as grip and pulling strength deteriorate - Handstand push-ups suffer from shoulder fatigue after muscle-ups - Set breaking becomes necessary: muscle-ups likely singles after round 3, HSPUs in sets of 2-3 Anchor Reference: This workout is similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) but in AMRAP format rather than for time. Amanda benchmarks show ring muscle-ups are extremely limiting for most athletes. However, this workout has lighter loading on the barbell component and allows 20 minutes to accumulate rounds. Projected Performance: - L10 (Elite): Can maintain muscle-up efficiency longer, complete 16-17 rounds - L5 (Average): Significant slowdown after 6-8 rounds due to muscle-up failure, complete 10-11 rounds - L1 (Novice): May need to scale muscle-ups or do very slow singles, complete 4-5 rounds Final targets: L10: 16.5 rounds, L5: 10.5 rounds, L1: 4.5 rounds

Modality Profile

Ring Muscle-Up and Handstand Push-Up are bodyweight gymnastics movements (2/3 = 67%), while Dumbbell Hang Power Clean is a weightlifting movement with external load (1/3 = 33%). No monostructural cardio movements present.