Workout Description

Movements

• Ring Muscle-Up
• Front Squat

Benchmark Notes

This is a 10-minute AMRAP with a ladder format (1-2-3-4-5-6-7-8-9-10... reps each round) of Ring Muscle Ups and Front Squats at 70% 3RM. Round 1: 1 RMU + 1 FS = 2 total reps (8-10 sec RMU + 2-3 sec FS + transitions = ~15 sec). Round 2: 2 RMU + 2 FS = 4 total reps (~25 sec). Round 3: 3 RMU + 3 FS = 6 total reps (~35 sec). By Round 4: 4 RMU + 4 FS = 8 total reps (~50 sec with fatigue building). Ring muscle ups are extremely demanding and become exponentially harder in high volume. Most athletes will hit failure around rounds 5-8 due to the technical and strength demands. Elite athletes might complete 8-10 full rounds (total reps: Round 8 = 72 reps, Round 10 = 110 reps) before slowing significantly. The front squats at 70% provide active recovery between RMU sets but add leg fatigue. Grip fatigue from RMUs will be the primary limiting factor. L1 (15 reps) = completes rounds 1-4 with some partials. L5 (70 reps) = completes through round 7-8. L9 (200 reps) = elite level completing 10+ rounds with high rep ladder rounds.