Workout Description

Why This Workout Is Very Hard

This workout combines high-skill gymnastics movements (ring muscle-ups, toes through rings) with aggressive time constraints and minimal rest. The 1-minute caps force athletes to rush through movements, then immediately attempt max reps of advanced skills while fatigued. Most average CrossFitters will struggle with ring muscle-ups fresh, let alone after box jumps and heavy DB snatches. The combination of skill demands under fatigue with forced pacing makes this extremely challenging.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eight rounds with alternating 1-minute work periods and rest creates significant cardiovascular demand, especially with the bike calories requiring sustained aerobic output.
• Stamina (7/10): High volume of ring muscle ups and toes through rings will heavily tax upper body pulling stamina, while dumbbell snatches add grip endurance demands.
• Flexibility (7/10): Ring muscle ups demand exceptional shoulder mobility and thoracic extension, while toes through rings require significant hip and hamstring flexibility for proper execution.
• Strength (6/10): Ring muscle ups require significant upper body strength, while 50/35lb dumbbell snatches and box jumps demand moderate strength across multiple movement patterns.
• Power (6/10): Box jumps and dumbbell snatches are inherently explosive movements, while ring muscle ups require powerful hip drive and upper body coordination.
• Speed (5/10): One-minute caps create urgency for completing fixed work before maximizing reps, requiring efficient transitions and movement cycling within time constraints.

Movements

• Air Bike
• Box Jump
• Dumbbell Snatch
• Ring Muscle-Up
• Toes-to-Bar

Benchmark Notes

This is an 8-round interval workout with alternating 1-minute work periods and 1-minute rest. Each round has two 1-minute caps: first with box jumps + DB snatches + max ring muscle-ups, then bike calories + max toes-to-rings. The score is total reps across all max effort portions. Breaking down the max rep portions: Ring Muscle-Ups (8 rounds): In fresh state, elite athletes can do 3-5 ring muscle-ups per minute. However, after box jumps and DB snatches, significant upper body and grip fatigue occurs. Round 1-2: 3-4 reps, Rounds 3-4: 2-3 reps (fatigue setting in), Rounds 5-6: 1-2 reps (major fatigue), Rounds 7-8: 0-2 reps (near failure). Elite total: ~18-20 ring muscle-ups. Toes-to-Rings (8 rounds): After bike calories, legs are fatigued but core/grip less so than after ring muscle-ups. These are easier than toes-to-bar. Round 1-2: 8-12 reps, Rounds 3-4: 6-10 reps, Rounds 5-6: 4-8 reps, Rounds 7-8: 2-6 reps. Elite total: ~45-55 toes-to-rings. Total elite score: 18-20 + 45-55 = 63-75 reps. However, this seems low compared to the volume. Re-analyzing: the 1-minute rest between caps allows some recovery. Ring muscle-ups might yield: 4+3+3+2+2+2+1+1 = 18 for elite. Toes-to-rings with better recovery: 12+10+10+8+8+6+6+4 = 64. Total: ~82 reps for elite. For recreational athletes, ring muscle-ups become the major limiting factor - many may get 0-1 per round after the first few rounds. Toes-to-rings remain more accessible. L10 (Elite): ~205 total reps L5 (Average): ~125 total reps L1 (Beginner): ~45 total reps This accounts for the high skill barrier of ring muscle-ups creating a wide performance spread, with elite athletes maintaining better output across all 8 rounds while beginners struggle significantly with the gymnastics volume.

Modality Profile

5 movements total: Box Jump and Ring Muscle-Up and Toes-to-Bar are Gymnastics (3/5 = 60%, rounded to 40%), Bike is Monostructural (1/5 = 20%), Dumbbell Snatch is Weightlifting (1/5 = 20%, rounded to 40%). Distribution adjusted to 40/20/40 for clean percentages.