Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (ring muscle-ups) with high-volume conditioning in a continuous format. The 8-minute AMRAPs create relentless time pressure with minimal recovery. Ring muscle-ups are a major limiting factor for most athletes, while the second AMRAP's rowing-to-snatching transition creates significant grip and metabolic fatigue. The combination of skill demands, volume, and continuous work makes this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep burpee box jumps and 30-calorie rows will severely test muscular endurance, particularly in shoulders, legs, and posterior chain.
• Endurance (8/10): Two 8-minute AMRAPs with minimal rest creates significant cardiovascular demand, especially with the high-volume burpee box jumps and calorie row.
• Power (7/10): Burpee box jumps, ring muscle ups, and DB power snatches all require explosive hip extension and rapid force production.
• Strength (6/10): Ring muscle ups require significant upper body strength, while 50/35lb DB snatches demand moderate strength under fatigue.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize rounds, especially between complex movements.
• Flexibility (4/10): Ring muscle ups require shoulder mobility, box jumps need ankle/hip flexibility, and DB snatches demand overhead and hip mobility.

Movements

• Ring Muscle-Up
• Burpee Box Jump-Over
• Dumbbell Snatch
• Row

Benchmark Notes

This workout consists of two 8-minute AMRAPs with a 2-minute rest between them. The scoring is total reps across both AMRAPs. AMRAP 1 Analysis (8 minutes): - 20 Burpee Box Jump Overs (24/20): Each rep takes 4-5 seconds including the box jump over component. This is more demanding than regular burpees. - 5 Ring Muscle-Ups: Each rep takes 8-10 seconds including setup, kip, and recovery. This is a high-skill, high-fatigue movement. - One complete round = 25 reps, taking approximately 140-160 seconds for elite athletes when fresh. For AMRAP 1, elite athletes might complete 3+ rounds (75+ reps) in 8 minutes, with significant fatigue affecting later rounds. Average athletes might complete 2-2.5 rounds (50-62 reps), while beginners might struggle to complete 1.5 rounds (37 reps) due to muscle-up difficulty. AMRAP 2 Analysis (8 minutes, starting fatigued): - 30 Calorie Row: Takes 60-90 seconds depending on athlete level - 20 Alternating DB Power Snatches (50/35): Takes 40-60 seconds - One complete round = 50 reps, taking approximately 100-150 seconds For AMRAP 2, starting with residual fatigue from muscle-ups and burpee box jumps, elite athletes might complete 3+ rounds (150+ reps), average athletes 2-2.5 rounds (100-125 reps), and beginners 1.5-2 rounds (75-100 reps). Total Rep Calculation: - L10 (Elite): 85 reps (AMRAP 1) + 195 reps (AMRAP 2) = 280 total reps - L5 (Average): 56 reps (AMRAP 1) + 112 reps (AMRAP 2) = 168 total reps (interpolated to 200) - L1 (Beginner): 37 reps (AMRAP 1) + 83 reps (AMRAP 2) = 120 total reps The muscle-ups create a significant skill barrier that will limit many athletes, while the high-volume burpee box jump overs and rowing create substantial metabolic demand. The 2-minute rest provides some recovery but athletes will still carry fatigue into the second AMRAP. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

4 movements: Burpee Box Jump-Over and Ring Muscle-Up are gymnastics (bodyweight), Row is monostructural (cardio), Dumbbell Power Snatch is weightlifting (external load). 2 gymnastics out of 4 = 50%, 1 each for M and W = 25% each.