Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups with moderate-heavy front squats and double-unders in a continuous format with no built-in rest. The 135/95lb front squats will accumulate significant leg fatigue, making the 6 ring muscle-ups increasingly difficult as rounds progress. Most average CrossFitters will struggle with muscle-ups under fatigue and need to scale the movement or weight. The combination of skill, strength, and cardio demands with fatigue accumulation makes this very challenging.

Benchmark Times for 4 Rds (DU, Fr. Sq, RMU)

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups and front squats will heavily tax upper body and leg muscular endurance, with grip fatigue becoming a major limiting factor.
• Endurance (7/10): Four rounds of continuous work with high-skill movements creates significant cardiovascular demand, especially with double unders driving heart rate up between strength movements.
• Flexibility (7/10): Ring muscle ups require exceptional shoulder and thoracic mobility, while front squats demand ankle, hip, and thoracic spine flexibility for proper positioning.
• Strength (6/10): 135/95 front squats require moderate to heavy loading for most athletes, while ring muscle ups demand significant relative strength for multiple repetitions.
• Power (6/10): Double unders are purely power-based, while ring muscle ups require explosive hip drive and pulling power to transition from below to above rings.
• Speed (5/10): Moderate cycling speed required to maintain intensity across four rounds, with transitions between three distinct movement patterns affecting overall pace.

Movements

• Ring Muscle-Up
• Front Squat
• Double-Under

Benchmark Notes

This workout consists of 4 rounds of 36 double unders, 12 front squats at 135/95, and 6 ring muscle ups. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (Fresh State): - 36 Double Unders: 18 seconds (0.5 sec per rep in rhythm) - 12 Front Squats (135/95): 24-36 seconds (2-3 sec per rep at moderate load) - 6 Ring Muscle Ups: 48-60 seconds (8-10 sec per rep including setup and recovery) - Transitions between movements: 3-6 seconds each Round 1 (Fresh): 18 + 30 + 54 + 6 = 108 seconds Round 2 (1.1x fatigue): 20 + 33 + 59 + 6 = 118 seconds Round 3 (1.2x fatigue): 22 + 36 + 65 + 6 = 129 seconds Round 4 (1.3x fatigue): 23 + 39 + 70 + 6 = 138 seconds Total estimated time for elite athlete: 108 + 118 + 129 + 138 = 493 seconds (~8:15) However, ring muscle ups are extremely limiting for most athletes. Even elite athletes will likely break these into singles or doubles, especially in later rounds. The front squat load (135/95) is also significant and will cause additional fatigue. Adjusting for ring muscle up difficulty: - Elite athletes: May maintain small sets but will slow significantly - Average athletes: Will likely do singles with rest between reps - Novice athletes: May struggle to complete or need significant scaling Using Amanda (9-7-5 ring muscle-up + squat snatch 135/95) as a reference anchor: - Amanda L10: 420-480 seconds for 21 total ring muscle ups - This workout has 24 ring muscle ups plus additional volume - Scaling proportionally: 24/21 = 1.14x the ring muscle ups, plus front squats instead of snatches Final time estimates: - L10 (Elite): 360-420 seconds (6:00-7:00) - L5 (Average): 540-600 seconds (9:00-10:00) - L1 (Novice): 1020-1080 seconds (17:00-18:00) The ring muscle ups are the primary limiting factor, with many athletes needing to scale to pull-ups + dips or assisted variations. Final targets: L10: 360-420 sec, L5: 540-600 sec, L1: 1020-1080 sec

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Front Squat is weightlifting (barbell movement), Ring Muscle-Up is gymnastics (bodyweight). Two gymnastics movements and one weightlifting movement, but weighted movements typically carry more emphasis, so 33% gymnastics, 67% weightlifting.