Workout Description

Why This Workout Is Very Hard

Ring muscle-ups are a high-skill movement that most average CrossFitters cannot perform consistently. Five reps per round with minimal rest between rounds creates significant upper body and grip fatigue. The 700m runs provide some recovery but also pre-fatigue the shoulders and core. The combination of advanced gymnastics skill requirements with accumulated fatigue across three rounds makes this accessible only to experienced athletes with solid muscle-up proficiency.

Benchmark Times for 3 Rds (Run, RMU)

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 12:00-14:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups demand exceptional upper body stamina, especially pulling and pushing endurance as fatigue accumulates across rounds.
• Endurance (7/10): Three rounds of 700m runs create significant cardiovascular demand, requiring sustained aerobic output with minimal recovery between efforts.
• Flexibility (7/10): Ring muscle ups demand significant shoulder mobility, thoracic extension, and hip flexibility for proper kipping and transition mechanics.
• Strength (6/10): Ring muscle ups require considerable upper body strength for the transition and lockout, plus relative strength for bodyweight control.
• Speed (5/10): Pacing strategy crucial for maintaining consistent run times and muscle up efficiency across three challenging rounds.
• Power (4/10): Moderate power demand from explosive hip drive in kipping muscle ups and running acceleration, but not the primary focus.

Movements

• Run
• Ring Muscle-Up

Benchmark Notes

This workout consists of 3 rounds of 700m run + 5 ring muscle-ups. I'll use Amanda (9-7-5 ring muscle-up + squat snatch 135/95) as the primary anchor, which has L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, this workout has significantly more running volume and fewer but more evenly distributed muscle-ups. Movement breakdown per round: - 700m Run: Fresh state 105-150 sec (vs 400m in Helen at 60-90 sec) - 5 Ring Muscle-Ups: Fresh state 40-50 sec (8-10 sec per rep) - Transitions: 3-5 sec between movements Round-by-round with fatigue: Round 1: 700m run (120 sec) + 5 RMU (45 sec) + transition (5 sec) = 170 sec Round 2: 700m run (132 sec, 1.1x fatigue) + 5 RMU (50 sec, 1.1x) + transition (5 sec) = 187 sec Round 3: 700m run (144 sec, 1.2x fatigue) + 5 RMU (54 sec, 1.2x) + transition (5 sec) = 203 sec Total for L5 athlete: 560 sec Comparing to Amanda anchor: This workout has more total volume (2100m running vs minimal in Amanda) but fewer total muscle-ups (15 vs 21). The running component adds significant time. Helen anchor shows 3x400m runs taking 180-270 sec for L5, so 3x700m should take 315-472 sec. Adding 15 ring muscle-ups (vs Amanda's 21) suggests this should be faster than Amanda per muscle-up but slower overall due to running. Adjusting from Amanda anchor: The extra running volume (+2100m) and different muscle-up distribution suggests L5 should be around 780-840 sec (slightly faster than Amanda's 720-840 sec due to fewer total muscle-ups but more running endurance demand). Final targets - L10: 510 sec, L5: 840 sec, L1: 1380 sec

Modality Profile

Two movements: Run (monostructural cardio) and Ring Muscle-Up (gymnastics bodyweight movement). Equal 50/50 split between M and G modalities.