Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups (20 total) with significant volume across multiple movement patterns. The continuous format with no programmed rest creates severe fatigue accumulation, making later muscle-ups exponentially harder. Most average CrossFitters cannot perform 20 ring muscle-ups fresh, let alone after 150 kettlebell swings, sit-ups, and other movements. The combination of skill demands under extreme fatigue makes this accessible only to experienced athletes.

Benchmark Times for BURNING MAN

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of pulling movements (32 total muscle-ups) combined with 100 kettlebell swings and 100 sit-ups tests muscular endurance limits.
• Endurance (7/10): High volume across multiple rounds with minimal rest creates significant cardiovascular demand, especially with the grip-intensive movements and transitions.
• Strength (6/10): Ring muscle-ups require significant upper body strength, while kettlebell swings and dumbbell power cleans demand moderate loading strength.
• Power (5/10): Kettlebell swings and dumbbell power cleans are explosive movements, but muscle-ups require more strength endurance than pure power.
• Flexibility (4/10): Ring muscle-ups require good shoulder mobility and thoracic extension, while toes-to-bar demands hip and hamstring flexibility.
• Speed (3/10): Pacing is important due to high volume, but the technical nature of muscle-ups limits cycling speed potential.

Movements

• Ring Muscle-Up
• Dumbbell Power Clean
• Kettlebell Swing
• Sit-Up
• Toes-to-Bar

Benchmark Notes

This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) due to the high volume of ring muscle-ups (24 total) combined with other movements. However, this workout has significantly more total volume and complexity with 4 different movement patterns across multiple rounds. Movement breakdown: - Round 1-3: 50 KB swings (53/35) + 5 ring muscle-ups each = 150 swings + 15 muscle-ups - Round 4-6: 50 sit-ups + 5 ring muscle-ups each = 150 sit-ups + 15 muscle-ups - Round 7-8: 25 DB power cleans (50/35) + 3 ring muscle-ups each = 50 cleans + 6 muscle-ups - Round 9-10: 25 toes-to-bar + 3 ring muscle-ups each = 50 T2B + 6 muscle-ups Total: 150 KB swings, 150 sit-ups, 50 DB cleans, 50 T2B, 42 ring muscle-ups Time estimates with fatigue: - KB swings: 150 × 1.8 sec = 270 sec (with fatigue multiplier) - Sit-ups: 150 × 1.2 sec = 180 sec - DB power cleans: 50 × 2.5 sec = 125 sec (later in workout) - Toes-to-bar: 50 × 2.2 sec = 110 sec (later in workout) - Ring muscle-ups: 42 × 9 sec = 378 sec (major limiting factor) - Transitions and rest: ~120 sec Total estimated time: ~1183 sec base, but ring muscle-ups will cause significant breakdown and rest periods, especially with 42 total reps. Using Amanda as anchor (L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec) but scaling up significantly due to 4.7x more ring muscle-ups and additional movements. Final targets - L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

5 movements total: 2 Gymnastics (Ring Muscle-Up, Sit-Up, Toes-to-Bar = 3), 0 Monostructural, 2 Weightlifting (Kettlebell Swing, Dumbbell Power Clean = 2). Correcting count: 3 Gymnastics, 2 Weightlifting = 60% G, 40% W