Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups (30 total) with moderate-heavy barbell cycling under significant fatigue. The continuous format with no built-in rest creates cumulative grip and shoulder fatigue that makes later muscle-ups exponentially harder. The 135/95 clean+jerks become brutal after running and rowing. Most average CrossFitters will need to scale the muscle-ups significantly, and the 20+ minute time domain amplifies all limiting factors.

Benchmark Times for TWIST AND SHOUT

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of ring muscle ups (30 total) plus repeated power movements will severely test upper body and grip stamina.
• Power (8/10): Power cleans, power jerks, and explosive ring muscle up transitions make this heavily power-dependent with minimal grinding movements.
• Endurance (7/10): Multiple cardio modalities (running, rowing, double unders) combined with strength work creates significant cardiovascular demand throughout the workout.
• Flexibility (7/10): Ring muscle ups require exceptional shoulder mobility and thoracic extension, while power cleans demand ankle and hip flexibility.
• Strength (6/10): 135/95lb power cleans and jerks require moderate strength, while ring muscle ups demand significant relative strength for multiple reps.
• Speed (6/10): For-time format with decreasing ring muscle ups encourages fast transitions and aggressive pacing to minimize total time.

Movements

• Ring Muscle-Up
• Power Clean
• Run
• Row
• Double-Under
• Power Jerk

Benchmark Notes

This workout combines high-skill ring muscle-ups with moderate-load barbell work and varied cardio modalities. I'll analyze each section: Section 1 - 15 Ring Muscle-Ups + 2 rounds (400m run + 5 power clean & jerks 135/95): - 15 ring muscle-ups: 8-10 sec per rep fresh = 120-150 sec - 2x 400m runs: 75-120 sec each = 150-240 sec total - 2x 5 power clean & jerks: 3-5 sec per rep = 30-50 sec total - Transitions and brief rests: 30-45 sec Section 1 total: 330-485 sec Section 2 - 10 Ring Muscle-Ups + 2 rounds (400m row + 5 power clean & jerks): - 10 ring muscle-ups (fatigued): 10-12 sec per rep = 100-120 sec - 2x 400m rows: 85-110 sec each = 170-220 sec total - 2x 5 power clean & jerks (fatigued): 4-6 sec per rep = 40-60 sec total - Transitions: 25-35 sec Section 2 total: 335-435 sec Section 3 - 5 Ring Muscle-Ups + 2 rounds (100 double-unders + 5 power clean & jerks): - 5 ring muscle-ups (heavily fatigued): 12-15 sec per rep = 60-75 sec - 2x 100 double-unders: 50-70 sec each = 100-140 sec total - 2x 5 power clean & jerks (heavily fatigued): 5-7 sec per rep = 50-70 sec total - Transitions: 20-30 sec Section 3 total: 230-315 sec Total workout time: 895-1235 sec (14:55-20:35) This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) but significantly longer due to the cardio components and higher total muscle-up volume (30 vs 21). Amanda benchmarks: L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. Given the additional cardio work and 43% more muscle-ups, I'm scaling Amanda upward by approximately 100-120%. Final targets - L10: 840-900 sec (14:00-15:00), L5: 1200-1320 sec (20:00-22:00), L1: 1800-2100 sec (30:00-35:00)

Modality Profile

6 movements total: Ring Muscle-Up and Double-Under are Gymnastics (2), Run and Row are Monostructural (2), Power Clean and Power Jerk are Weightlifting (2). Equal distribution across all three modalities with slight rounding to Weightlifting.