Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups with heavy deadlifts (bodyweight for most) in a continuous 6-minute format with minimal rest. The muscle-ups will severely limit most athletes, forcing early scaling or failure. Those who can do them will face grip and upper body fatigue that compounds with the heavy deadlifts. The short rest periods prevent full recovery across three rounds, creating cumulative fatigue that makes this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill ring muscle ups combined with moderate deadlifts and sit-ups will heavily tax upper body pulling stamina and core endurance.
• Endurance (7/10): Three 6-minute AMRAPs with short rest periods create significant cardiovascular demand, requiring sustained aerobic output across 18 minutes of work.
• Flexibility (7/10): Ring muscle ups demand exceptional shoulder mobility and thoracic extension, while deadlifts require good hip hinge mobility throughout multiple rounds.
• Strength (6/10): Deadlifts at 225/155 provide moderate strength demand, while ring muscle ups require significant relative strength for multiple repetitions.
• Power (6/10): Ring muscle ups are highly explosive movements requiring significant power output, especially when fatigued from repeated efforts across rounds.
• Speed (5/10): AMRAP format encourages steady pacing rather than sprint cycling, though efficient transitions between movements become important for maximizing rounds.

Movements

• Ring Muscle-Up
• Sit-Up
• Deadlift

Benchmark Notes

This workout is 3 rounds of 6-minute AMRAPs with 90-second rest between rounds. Each AMRAP contains 3 ring muscle-ups + 6 deadlifts (225/155) + 18 sit-ups = 27 total reps per round. I'll analyze this by breaking down each movement and applying fatigue across the three rounds. Movement Analysis: - Ring Muscle-Up: 8-10 seconds per rep (includes setup, kip, recovery) - Deadlift at 225/155: 2-3 seconds per rep at this moderate load - Sit-ups: 1-1.5 seconds per rep Round 1 (Fresh): 3 RMU (30 sec) + 6 DL (18 sec) + 18 sit-ups (27 sec) = 75 seconds base time. With transitions (10 sec total), one complete round takes ~85 seconds. In 6 minutes (360 sec), elite athletes can complete 4+ full rounds = 108+ reps. Round 2 (Moderate Fatigue): Ring muscle-ups become more challenging due to grip and shoulder fatigue. Apply 1.2x multiplier to RMU, 1.1x to deadlifts. Round time increases to ~95 seconds. Athletes complete 3-4 rounds = 81-108 reps. Round 3 (High Fatigue): Significant grip fatigue affects ring muscle-ups dramatically. Apply 1.5x multiplier to RMU, 1.2x to other movements. Round time increases to ~110 seconds. Athletes complete 3 rounds = 81 reps. Total Rep Calculation: - L10 (Elite): Round 1: 108 reps, Round 2: 108 reps, Round 3: 81 reps = 297 total reps - L5 (Average): Round 1: 81 reps, Round 2: 81 reps, Round 3: 54 reps = 216 total reps - L1 (Novice): Round 1: 54 reps, Round 2: 54 reps, Round 3: 27 reps = 135 total reps This workout is heavily limited by ring muscle-up capacity. Most athletes will hit failure on muscle-ups before the deadlifts or sit-ups become limiting factors. The 90-second rest provides partial recovery but grip strength degrades significantly across rounds. No direct anchor match exists, but this shares similarity with Amanda (ring muscle-up + barbell work) in terms of the limiting factor being ring muscle-ups. However, this workout has much higher volume and different structure. Final targets: L10: ~297 reps, L5: ~216 reps, L1: ~135 reps

Modality Profile

Ring Muscle-Up and Sit-Up are gymnastics movements (bodyweight), Deadlift is weightlifting (external load). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.