Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill movements (ring muscle-ups, handstand push-ups) with moderate-heavy loads (225/155 deadlifts) across 8 rounds with no built-in rest. The ring muscle-ups will severely tax grip and shoulders early, making subsequent movements exponentially harder. The continuous format prevents recovery, creating massive fatigue accumulation. Most athletes will need significant scaling on multiple movements, and the skilled athletes who can do it will face 25+ minutes of grinding.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling, pushing, and core work across 8 rounds will severely test muscular endurance in multiple muscle groups.
• Endurance (7/10): Eight rounds of high-skill movements with moderate loads creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Ring muscle ups, toes through rings, and handstand push-ups all require above-average shoulder mobility and thoracic spine flexibility.
• Strength (6/10): Ring muscle ups require significant upper body strength, while 225/155 deadlifts and handstand push-ups demand considerable absolute strength output.
• Power (6/10): Ring muscle ups and KB snatches are explosive movements requiring significant power generation, while other movements are more strength-endurance based.
• Speed (5/10): Moderate pacing required to maintain movement quality across 8 rounds, with transitions between varied movement patterns affecting cycle time.

Movements

• Ring Muscle-Up
• Toes-to-Bar
• Deadlift
• Handstand Push-Up
• Kettlebell Snatch

Benchmark Notes

This workout contains 8 rounds of 5 high-skill movements totaling 192 reps. I'll analyze using Amanda (9-7-5 ring muscle-up + squat snatch) as the closest anchor, which has L10: 420-480s, L5: 720-840s, L1: 1080-1380s. Movement breakdown per round: Ring Muscle-Ups (5 reps): 40-50s fresh, scaling to 60-80s by round 8 due to extreme fatigue. Deadlifts (7 reps at 225/155): 14-21s fresh, scaling to 21-28s. Toes through Rings (5 reps): 7.5-12.5s fresh, scaling to 12.5-20s. Double KB Snatches (7 reps): 14-21s fresh, scaling to 21-28s. Handstand Push-Ups (5 reps): 25-40s fresh in complex WODs, scaling to 40-60s. Transitions: 5-10s between movements, 10-15s between rounds. Round progression with fatigue: Round 1-2: 105-150s per round, Round 3-4: 125-180s (1.2x fatigue), Round 5-6: 140-200s (1.3x fatigue), Round 7-8: 160-240s (1.5x fatigue). Total estimated times: Elite (L10): 840-960s, Advanced (L5): 1200-1440s, Novice (L1): 1800-2400s. This is significantly longer than Amanda due to 8 rounds vs 3 total rounds, more complex movement combinations, and higher total volume (192 vs 42 reps). The ring muscle-ups and handstand push-ups create major bottlenecks with frequent set breaking. Final targets - L10: 840s, L5: 1320s, L1: 2100s.

Modality Profile

3 Gymnastics movements (Ring Muscle Up, Toes-to-Bar, Handstand Push-Up) and 2 Weightlifting movements (Deadlift, Kettlebell Snatch). 3/5 = 60% G, 2/5 = 40% W, 0% M.