Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups with moderate volume and no built-in rest. The 700m run pre-fatigues the legs before wall balls, then grip and shoulders are compromised for muscle-ups. Most athletes will struggle with 30 total muscle-ups under fatigue, requiring significant scaling. The continuous format with movement interference across multiple energy systems creates a brutal combination that only experienced athletes can complete as prescribed.

Benchmark Times for Run First

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 12:00-14:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of DB snatches, wall balls, and muscle ups will heavily tax muscular endurance, especially grip and shoulders.
• Power (8/10): DB power snatches are explosive by nature, muscle ups require powerful pulling, and wall balls demand hip drive power.
• Endurance (7/10): The 700m run plus three rounds of high-rep movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Flexibility (7/10): DB snatches require overhead mobility, muscle ups demand shoulder flexibility, and wall balls need hip and ankle mobility.
• Strength (6/10): 50/35lb DB snatches and ring muscle ups require moderate strength, while wall balls demand leg strength endurance.
• Speed (6/10): Three rounds for time format encourages fast transitions and quick movement cycling to minimize total workout time.

Movements

• Ring Muscle-Up
• Wall Ball
• Run
• Dumbbell Snatch

Benchmark Notes

This workout combines a 700m run with 3 rounds of high-skill gymnastics and moderate-load weightlifting. I'll analyze each component: 700m Run: Elite athletes complete this in 120-140 seconds, intermediate in 180-210 seconds, novices in 270-330 seconds. 3 Rounds of: - 30 Alternating DB Power Snatch (50/35): Each rep takes 2-3 seconds fresh, but this is 90 total reps with significant grip and shoulder fatigue. Round 1: 60-90 sec, Round 2: 75-105 sec (+25% fatigue), Round 3: 90-120 sec (+50% fatigue). - 20 Wall Balls (20/14): 60 total reps. Round 1: 40-60 sec, Round 2: 50-70 sec, Round 3: 60-80 sec. - 10 Ring Muscle-Ups: 30 total reps of the most challenging movement. Elite athletes average 8-10 seconds per rep including setup and recovery, but fatigue significantly impacts later rounds. Round 1: 80-100 sec, Round 2: 100-130 sec, Round 3: 120-160 sec. Transition times between movements: 5-15 seconds per transition, totaling 45-90 seconds across the workout. This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) but with additional volume and a running component. Amanda benchmarks: L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, this workout has significantly more volume (30 vs 21 muscle-ups, plus 90 DB snatches and 60 wall balls, plus 700m run), justifying times 20-30% longer than Amanda. Total time breakdown: - L10 (Elite): 120s run + 240s gymnastics + 150s lifting + 30s transitions = 540 seconds - L5 (Average): 195s run + 390s gymnastics + 225s lifting + 60s transitions = 870 seconds - L1 (Novice): 300s run + 600s gymnastics + 360s lifting + 90s transitions = 1350 seconds Final targets: L10: 510-540 sec, L5: 840-870 sec, L1: 1350-1380 sec

Modality Profile

4 movements total: Run (M), Dumbbell Snatch (W), Wall Ball (W), Ring Muscle-Up (G). Two weightlifting movements (50%), one gymnastics (25%), one monostructural (25%).