Workout Description

Why This Workout Is Very Hard

Ring muscle-ups are a high-skill movement that most average CrossFitters cannot perform consistently, especially under fatigue. The AMRAP format creates continuous work with no built-in rest, and the deadlifts will accumulate grip and posterior chain fatigue that directly interferes with muscle-up performance. The combination of advanced gymnastics skill demands with fatigue accumulation in a time-pressured format makes this accessible only to experienced athletes with solid muscle-up proficiency.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups and deadlifts will heavily tax upper body pulling stamina and posterior chain endurance over multiple rounds.
• Endurance (7/10): Ten minutes of continuous work with challenging movements creates significant cardiovascular demand, especially as fatigue accumulates and heart rate stays elevated.
• Strength (6/10): Ring muscle ups require significant relative strength while moderate weight deadlifts demand posterior chain strength throughout the workout.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially important as fatigue sets in during later rounds.
• Power (5/10): Ring muscle ups are explosive pulling movements requiring significant power output, though deadlifts are more strength-focused.
• Flexibility (4/10): Ring muscle ups demand shoulder mobility and thoracic extension, while deadlifts require hip hinge mobility and hamstring flexibility.

Movements

• Ring Muscle-Up
• Dumbbell Deadlift

Benchmark Notes

This 10-minute AMRAP combines ring muscle-ups (high-skill gymnastics) with dumbbell deadlifts. I'll analyze this by breaking down each movement and applying fatigue over time. Movement Analysis: - Ring Muscle-Up: 8-10 seconds per rep fresh (includes setup, kip, transition, recovery) - DB Deadlift (50/35): 2-3 seconds per rep at moderate load - One complete round = 3 RMU + 15 DB DL = 24-30 seconds + 30-45 seconds = 54-75 seconds fresh Fatigue Progression: - Round 1-2: 60-70 seconds (fresh state) - Round 3-4: 70-85 seconds (1.2x multiplier as grip fatigue sets in) - Round 5-6: 85-105 seconds (1.4x multiplier, RMU attempts increase, DB grip compromised) - Round 7+: 105-130+ seconds (1.7x+ multiplier, significant breakdown in RMU efficiency) Transition time between movements: 3-8 seconds per transition (rings to DBs) Ring Muscle-Up Breakdown Pattern: Elite athletes might maintain singles throughout, while intermediate athletes will need longer rests between attempts as fatigue sets in. The limiting factor becomes the ability to string together muscle-ups efficiently. Cross-referencing with Amanda (9-7-5 ring muscle-up + squat snatch 135/95): Amanda has 21 total RMUs in a descending ladder format, taking L10 athletes 420-480 seconds. This workout has 3 RMUs per round, so in 10 minutes, elite athletes might complete 8-9 rounds (24-27 RMUs), which aligns proportionally with Amanda's demands but in an AMRAP format that allows for steadier pacing. Benchmark Calculations: - L10 (Elite): 8.5-9 rounds - Can maintain efficient RMU technique, minimal rest - L5 (Average): 5-5.5 rounds - Significant RMU breakdown, longer rest periods - L1 (Beginner): 2-3 rounds - May need assistance or scaling for RMUs Final targets: L10: 8.5 rounds, L5: 5.2 rounds, L1: 2.5 rounds

Modality Profile

Ring Muscle-Up is a bodyweight gymnastics movement, while Dumbbell Deadlift is a weighted external load movement. With two modalities present, this creates a 50/50 split between Gymnastics and Weightlifting.