Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill gymnastics movements (ring muscle-ups and handstand push-ups) with minimal rest between rounds. The 2-minute caps create time pressure while the 100m row pre-fatigues athletes before attempting max reps of advanced skills. Most average CrossFitters will struggle with ring muscle-ups fresh, let alone after rowing and with accumulating fatigue across three rounds. The combination of skill demands, fatigue accumulation, and time constraints makes this very challenging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups and handstand push-ups are high-skill, high-fatigue movements that will quickly exhaust upper body muscular endurance capacity.
• Strength (7/10): Ring muscle ups require significant pulling and transition strength, while handstand push-ups demand substantial pressing strength and core stability.
• Flexibility (6/10): Ring muscle ups require shoulder mobility and hip flexibility, handstand push-ups need shoulder and thoracic spine mobility for proper positioning.
• Power (6/10): Ring muscle ups are explosive pulling movements requiring rapid force production, while handstand push-ups have moderate power demands from pressing.
• Endurance (4/10): Two 2-minute intervals with rowing provide moderate cardiovascular demand, but rest periods and short duration limit pure aerobic stress.
• Speed (3/10): Limited by technical complexity of movements rather than cycling speed; focus is on maximizing quality reps within time caps.

Movements

• Ring Muscle-Up
• Handstand Push-Up
• Row

Benchmark Notes

This workout consists of 3 rounds, each with two 2-minute intervals separated by 30-second rests. Each interval starts with 100m row (~15-20 seconds) followed by max reps of either ring muscle-ups or handstand push-ups. Total scoring is cumulative reps across all 6 intervals. Movement analysis: - 100m Row: 15-20 seconds for most athletes, leaving 100-105 seconds for gymnastics - Ring Muscle-Ups: 8-10 seconds per rep when fresh, but significantly slower under fatigue. Elite athletes might manage 3-5 per interval early, dropping to 1-3 in later rounds - Handstand Push-Ups: 2-4 seconds per rep when fresh, but in complex workouts with multiple movements, this extends to 8-12 seconds including setup and transitions. Under fatigue, expect 5-8 reps per interval for elite athletes Fatigue progression: - Round 1: Fresh performance, ~100 seconds available per movement - Round 2: 1.1-1.2x fatigue multiplier, grip and shoulder fatigue accumulating - Round 3: 1.3-1.5x fatigue multiplier, significant breakdown in gymnastics efficiency Estimated rep distribution per round: - Elite (L9-L10): Round 1: 12-15 total, Round 2: 10-12 total, Round 3: 8-10 total = 30-37 total - Advanced (L6-L8): Round 1: 8-10 total, Round 2: 6-8 total, Round 3: 4-6 total = 18-24 total - Intermediate (L3-L5): Round 1: 4-6 total, Round 2: 3-4 total, Round 3: 2-3 total = 9-13 total - Beginner (L1-L2): May struggle with ring muscle-ups entirely, relying mainly on handstand push-ups or scaled versions = 3-8 total No direct anchor match exists, but this resembles Amanda's ring muscle-up component. Amanda (9-7-5 ring muscle-up + squat snatch) typically sees elite athletes complete 21 ring muscle-ups in 7-8 minutes. This workout's time constraint (6 minutes active work) and rowing interference suggests lower totals. Final targets: L10: 60+ reps, L5: 36 reps, L1: 12 reps

Modality Profile

Row is monostructural cardio (M), while Ring Muscle-Up and Handstand Push-Up are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.