Workout Description

Why This Workout Is Extremely Hard

This workout combines two extremely demanding elements with zero recovery. Ring muscle-ups are a high-skill, high-fatigue movement that most athletes can only do singles of. The ascending ladder (1-2-3-4...) means by round 5+ you're doing multiple consecutive muscle-ups while completely fatigued. Adding 70% front squats between rounds creates devastating leg fatigue that makes the kipping motion for muscle-ups nearly impossible. The 10-minute time cap forces unsustainable pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Ring muscle ups and front squats both demand high muscular endurance. The ascending ladder format ensures complete muscular exhaustion.
• Power (8/10): Ring muscle ups are highly explosive movements requiring rapid force production. Front squats from the bottom position also demand power.
• Endurance (7/10): Ten minutes of continuous work with ascending reps creates significant cardiovascular demand, especially as fatigue accumulates in later rounds.
• Strength (7/10): Ring muscle ups require significant upper body strength, while front squats at 70% 2RM demand substantial lower body strength output.
• Flexibility (6/10): Ring muscle ups demand excellent shoulder mobility and thoracic extension. Front squats require good ankle and hip mobility for proper positioning.
• Speed (4/10): While transitions matter, the technical complexity of ring muscle ups and heavy front squats limit cycling speed compared to simpler movements.

Movements

• Ring Muscle-Up
• Front Squat

Benchmark Notes

This is a 10-minute AMRAP with an ascending ladder of ring muscle-ups (1-2-3-4-5...) paired with front squats at 70% of 2RM. The scoring is total reps completed. Ring muscle-ups are extremely high-skill movements requiring significant upper body strength, coordination, and technique. At 8-10 seconds per rep in fresh state, they become the primary limiting factor. Front squats at 70% 2RM are moderately heavy but manageable in small sets. Round 1: 1 RMU + 1 FS = 2 reps (10-12 sec). Round 2: 2 RMU + 2 FS = 4 reps (22-26 sec). Round 3: 3 RMU + 3 FS = 6 reps (36-42 sec). By round 4-5, fatigue significantly impacts RMU efficiency, with failed attempts and longer recovery. Elite athletes might complete rounds 1-10 (55 total reps) plus partial round 11, reaching 215+ reps. Advanced athletes complete rounds 1-8 or 9 (36-45 reps) plus partials for 175-195 reps. Intermediate athletes manage rounds 1-6 or 7 (21-28 reps) plus partials for 135-155 reps. Recreational athletes complete rounds 1-4 or 5 (10-15 reps) plus partials for 95-115 reps. Beginners might only complete rounds 1-3 (6 reps) plus partials for 55-75 reps. The ascending ladder format means later rounds contribute exponentially more reps but become exponentially harder. Ring muscle-ups create natural breakpoints where athletes fail and must scale or modify. Final targets: L10: 215+ reps, L5: 135 reps, L1: 55 reps.

Modality Profile

Ring Muscle-Up is a gymnastics bodyweight movement, Front Squat is a weightlifting movement with external load. Two modalities split evenly.