Workout Description

Why This Workout Is Hard

This 30-minute AMRAP creates significant cumulative fatigue through continuous work with no built-in rest. Ring pull-ups and toes-through-rings heavily tax grip strength early, while 30 double-unders per round demands consistent skill execution under fatigue. The combination of upper body pulling, core work, and coordination skills over 30 minutes will challenge most athletes' grip endurance and movement quality, requiring scaling for many.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body pulling, core work, and leg endurance combined with grip fatigue from rings creates extreme muscular endurance demands.
• Endurance (8/10): A 30-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic capacity to maintain output across multiple rounds of continuous movement.
• Power (7/10): Double unders are highly power-dependent requiring explosive calf contractions, while ring movements and squats have moderate power components for efficient cycling.
• Flexibility (6/10): Ring movements demand shoulder mobility, toes-through-rings requires hip flexion and shoulder flexibility, creating moderate to high mobility requirements throughout.
• Speed (6/10): Maintaining consistent cycling speed across all movements is crucial for maximizing rounds, with double unders particularly requiring quick turnover and coordination.
• Strength (4/10): Ring pull-ups require significant relative strength, while other movements are primarily bodyweight endurance with medicine ball adding moderate resistance.

Movements

• Ring Pull-Up
• Toes-to-Bar
• Air Squat
• Double-Under

Benchmark Notes

This 30-minute AMRAP workout is most similar to Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat), which serves as my primary anchor. However, this workout has several key differences: 50% longer duration (30 vs 20 minutes), ring pull-ups instead of regular pull-ups, toes through rings instead of push-ups, squats to medicine ball instead of air squats, and 30 double-unders added. Movement analysis: Ring pull-ups (5 reps): 8-12 seconds fresh, requiring more core stability than regular pull-ups. Toes through rings (10 reps): 15-25 seconds, similar difficulty to toes-to-bar but with ring instability. Squats to medicine ball (15 reps): 18-25 seconds, slightly slower than air squats due to target requirement. Double-unders (30 reps): 15-20 seconds when in rhythm, but expect breaks every 10-15 reps for most athletes. Total round time: Fresh round 56-82 seconds, but fatigue will significantly impact later rounds. The double-unders become particularly challenging as grip fatigue from ring work accumulates. Fatigue progression: Rounds 1-3 at base pace, rounds 4-8 with 15-20% slowdown, rounds 9+ with 25-40% slowdown plus increased rest periods. Cindy anchor shows L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds for 20 minutes. Scaling for 30 minutes (+50% time) and accounting for increased complexity (ring instability, double-unders), I estimate: L10 athletes complete 16-17 rounds (vs 25-30 in Cindy), L5 athletes complete 10-11 rounds (vs 15-18 in Cindy), L1 athletes complete 4-5 rounds (vs 6-8 in Cindy). The reduction reflects both the technical demands and cumulative fatigue from the longer duration. Final targets: L10: 16.5 rounds, L5: 10.5 rounds, L1: 4.5 rounds.

Modality Profile

All four movements (Ring Pull-Up, Toes-to-Bar, Air Squat, Double-Under) are bodyweight gymnastics movements requiring no external load or cyclical cardio equipment.