Workout Description

Why This Workout Is Very Hard

Ring muscle-ups are a high-skill movement that most average CrossFitters cannot perform consistently, requiring significant upper body strength and coordination. Even 7 total reps will challenge grip and shoulders substantially. The bike/DB snatch portion adds volume under pre-fatigue. The combination of advanced gymnastics skill with moderate volume creates multiple limiting factors, making this accessible only to experienced athletes with developed muscle-up proficiency.

Benchmark Times for Muscle Ups, Bike, DB Snatch (:40 - :55)

• Elite: <7:00
• Advanced: 8:00-10:00
• Intermediate: 12:00-14:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups will heavily tax upper body stamina, while DB snatches and bike work challenge muscular endurance across multiple rounds.
• Strength (7/10): Ring muscle ups require significant upper body strength, while 50/35lb DB snatches demand moderate strength for explosive movement.
• Power (7/10): DB power snatches are explosive by nature, ring muscle ups require powerful hip drive and upper body explosion.
• Flexibility (6/10): Ring muscle ups demand shoulder mobility and thoracic extension, DB snatches require overhead mobility and hip flexibility.
• Speed (5/10): Limited rounds allow for moderate pacing, but transitions between vastly different movement patterns will affect cycling speed.
• Endurance (4/10): Moderate cardiovascular demand from bike calories and continuous movement, but limited by low total volume and strength-limiting movements.

Movements

• Ring Muscle-Up
• Air Bike
• Dumbbell Snatch

Benchmark Notes

This workout consists of 3 rounds of 7 ring muscle-ups followed by 2 rounds of 15/10 calorie bike + 10 alternating DB power snatch (50/35). I'll use Amanda (9-7-5 ring muscle-up + squat snatch 135/95) as the primary anchor since it features ring muscle-ups as the dominant movement. Amanda benchmarks: L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. Movement breakdown: Ring muscle-ups are the limiting factor - 21 total reps (7x3 rounds). Fresh state: 8-10 sec per rep = 168-210 sec base time. With fatigue: Round 1: 7 reps × 8 sec = 56 sec, Round 2: 7 reps × 9 sec = 63 sec (fatigue), Round 3: 7 reps × 10 sec = 70 sec (heavy fatigue). Total ring muscle-up time: ~189 sec for elite. The bike/DB portion is secondary: 2 rounds of 15 cal bike (~18-25 sec) + 10 DB snatches (~20-30 sec) = ~76-110 sec total. Adding transitions (15-20 sec) gives total elite time of ~280-320 sec. However, this workout has 21 ring muscle-ups vs Amanda's 21 total (9+7+5), but Amanda includes heavy squat snatches which are more demanding than bike/DB work. The bike/DB portion is relatively light compared to 135/95 squat snatches. Therefore, I'm scaling Amanda's benchmarks down by about 15-20% to account for the easier second portion. Final targets: L10: 420 sec (7:00), L5: 840 sec (14:00), L1: 1380 sec (23:00).

Modality Profile

Three movements across all modalities: Ring Muscle-Up (Gymnastics bodyweight movement), Bike (Monostructural cardio), and Dumbbell Power Snatch (Weightlifting with external load). Equal distribution with slight rounding to W.