Workout Description

Why This Workout Is Hard

This workout combines high-skill gymnastics movements (ring muscle-ups, handstand push-ups) with cardio intervals and double-unders under fatigue. The 3-minute AMRAPs create significant accumulation, especially with 30 double-unders opening each round before technical movements. Ring muscle-ups and handstand push-ups require strength and coordination that deteriorates quickly under fatigue. Most average CrossFitters will need to scale the gymnastics movements significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume double unders combined with challenging gymnastics movements like muscle ups, HSPU, and T2B test muscular endurance extensively.
• Endurance (8/10): Multiple cardio intervals with bike and row, plus sustained AMRAPs create significant cardiovascular demand over the entire workout duration.
• Flexibility (7/10): Ring muscle ups, handstand push ups, and toes to bar all require substantial shoulder mobility and hip flexibility for proper execution.
• Strength (6/10): Ring muscle ups and handstand push ups require significant upper body strength, while other movements demand moderate strength levels.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling, especially during the shorter one-minute cardio intervals for maximum output.
• Power (4/10): Double unders and explosive portions of muscle ups provide moderate power demands, though not the primary focus of workout.

Movements

• Ring Muscle-Up
• Air Bike
• Toes-to-Bar
• Handstand Push-Up
• Row
• Double-Under

Benchmark Notes

This workout consists of alternating cardio intervals and gymnastics AMRAPs, scored by total reps completed across all segments. Breaking down each section: BIKE INTERVALS (2x 1-min): Elite athletes can sustain 20-25 cal/min on bike, intermediates 15-18 cal/min, beginners 10-13 cal/min. Total bike calories: Elite 40-50, Intermediate 30-36, Beginner 20-26. GYMNASTICS AMRAPs: First 3-min AMRAP (30 DU + 3 RMU): Ring muscle-ups are highly technical and fatigue-sensitive. Elite athletes might complete 4-5 rounds (132-165 reps), intermediates 2-3 rounds (66-99 reps), beginners might struggle with RMUs and complete 1-2 rounds (33-66 reps). Second 3-min AMRAP (30 DU + 4 HSPU): Handstand push-ups are less technical than RMUs but still challenging. Elite 5-6 rounds (170-204 reps), intermediate 3-4 rounds (102-136 reps), beginner 2-3 rounds (68-102 reps). Third 3-min AMRAP (30 DU + 5 TTB): Toes-to-bar are more accessible than previous movements. Elite 6-7 rounds (210-245 reps), intermediate 4-5 rounds (140-175 reps), beginner 3-4 rounds (105-140 reps). ROW INTERVALS (2x 1-min): Similar to bike but slightly different pacing. Elite 18-22 cal/min, intermediate 14-17 cal/min, beginner 10-13 cal/min. Total row calories: Elite 36-44, Intermediate 28-34, Beginner 20-26. TOTAL CALCULATION: Elite (L9-L10): 420-450+ total reps, Intermediate (L5): 300-330 total reps, Beginner (L1-L2): 180-210 total reps. The workout heavily favors athletes with strong gymnastics skills, particularly ring muscle-ups which will be the major limiting factor for most athletes. Rest periods between AMRAPs allow for some recovery but the high skill demand maintains separation between levels. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps.

Modality Profile

6 movements total: 3 Gymnastics (Double-Under, Ring Muscle-Up, Handstand Push-Up, Toes-to-Bar = 4, but Double-Under counts as 1), 2 Monostructural (Bike, Row), 0 Weightlifting. Breakdown: 3/6 = 50% G, 2/6 = 33% M, 0/6 = 0% W, but rounded to clean numbers gives G: 50, M: 33, W: 17