Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (ring muscle-ups, handstand push-ups) with significant volume (15 rounds) bookended by substantial running. The 1400m runs will pre-fatigue and finish athletes when already exhausted. Ring muscle-ups become exponentially harder under fatigue, and 15 rounds creates massive accumulation. Most athletes will need major scaling on movements or rounds. The combination of skill demands, volume, and metabolic stress from running makes this extremely challenging.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 1400m runs bookending 15 rounds creates massive cardiovascular demand, testing aerobic capacity throughout the entire workout duration.
• Stamina (8/10): Fifteen rounds of ring muscle ups and handstand push ups will severely tax upper body muscular endurance, especially shoulders and triceps.
• Flexibility (7/10): Ring muscle ups demand exceptional shoulder mobility and thoracic extension, while handstand push ups require overhead flexibility and wrist mobility.
• Strength (6/10): Ring muscle ups require significant pulling and pressing strength, while handstand push ups demand overhead pressing power against bodyweight resistance.
• Power (5/10): Double kettlebell snatches are explosive hip-driven movements, though the high rep format reduces pure power emphasis in favor of endurance.
• Speed (4/10): Pacing becomes critical to survive the high volume, but transitions between complex movements limit true speed cycling potential.

Movements

• Ring Muscle-Up
• Run
• Handstand Push-Up
• Kettlebell Snatch

Benchmark Notes

This workout combines two 1400m runs with 15 rounds of high-skill gymnastics movements. Breaking down by components: 1400m Run (each): Elite athletes run at ~6:00/mile pace = 315 sec, intermediate at ~7:30/mile = 395 sec, novice at ~10:00/mile = 525 sec. Ring Muscle-Ups (30 total): These are extremely demanding - elite athletes average 8-10 sec per rep when fresh, but in a 15-round format with fatigue, expect 10-12 sec per rep = 300-360 sec total. Intermediate athletes may need 15-20 sec per rep = 450-600 sec. Novices often struggle significantly, needing 25-30 sec per rep = 750-900 sec. Handstand Push-Ups (60 total): In fresh state, elite athletes need 2-4 sec per rep, but in this complex workout with overhead fatigue from muscle-ups, expect 4-6 sec per rep = 240-360 sec. Intermediate athletes need 8-12 sec per rep = 480-720 sec. Novices may need 15-20 sec per rep = 900-1200 sec. Double KB Snatches (120 total): At 35/26 lb, elite athletes can maintain 2-3 sec per rep = 240-360 sec. Intermediate athletes need 3-4 sec per rep = 360-480 sec. Novices need 4-5 sec per rep = 480-600 sec. Transitions and rest: 15 rounds means 14 transitions between movements within rounds, plus setup time. Elite athletes need ~5 sec per transition = 210 sec total. Intermediate need ~10 sec = 420 sec. Novices need ~15 sec = 630 sec. Fatigue multipliers: The combination of high-skill gymnastics with running creates significant interference. Ring muscle-ups become progressively harder as grip and pulling strength fade. HSPU difficulty compounds with shoulder fatigue. By rounds 10-15, expect 50-100% time increases for gymnastics movements. Total time estimates: Elite (L10): 315 + 300 + 240 + 240 + 210 + 315 = 1620 sec base, +20% fatigue = ~1950 sec, but the most elite could push sub-18 minutes = 1080 sec. Intermediate (L5): 395 + 450 + 480 + 360 + 420 + 395 = 2500 sec base, but this seems high. Adjusting for more realistic pacing: L5 around 26 minutes = 1560 sec. Novice (L1): Could easily exceed 35 minutes = 2100 sec with movement scaling and frequent rest. This workout is similar to Amanda (9-7-5 ring muscle-up + squat snatch) but with much higher volume and added running. Amanda L10 is 420-480 sec for 21 total ring muscle-ups. This workout has 30 ring muscle-ups plus significant additional work, so scaling up proportionally with the running component. Final targets: L10: 18:00, L5: 26:00, L1: 35:00.