Workout Description

Why This Workout Is Hard

While the partner format provides built-in rest, the combination of moderate-heavy squat cleans (115/75) with high-skill ring muscle-ups creates significant challenges. The 30 squat cleans will accumulate substantial fatigue even with rest, and ring muscle-ups are a limiting movement for many athletes. Most will need to scale the muscle-ups or weight, and the workout will likely take 15-20 minutes with fatigue building across rounds.

Benchmark Times for TEAMS OF 2 (Sq. Cleans, BJ, RMU)

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume squat cleans (90 total) plus box jumps will heavily tax muscular endurance, particularly posterior chain and legs.
• Endurance (7/10): Three rounds of moderate-high intensity work with partner rest creates significant cardiovascular demand, especially with squat cleans and box jumps.
• Power (7/10): Squat cleans are explosive triple extension movements, box jumps require power output, ring muscle ups need explosive pulling power.
• Strength (6/10): 115/75lb squat cleans require moderate strength, while ring muscle ups demand significant upper body and core strength.
• Speed (5/10): Partner format allows some recovery, but maintaining pace through fatigue and efficient transitions between movements matters.
• Flexibility (4/10): Squat cleans require ankle/hip mobility, ring muscle ups need shoulder flexibility, box jumps need basic hip extension.

Movements

• Ring Muscle-Up
• Squat Clean
• Box Jump

Benchmark Notes

This is a team workout with 3 rounds of squat cleans (115/75), box jumps (24/20), and ring muscle-ups, with partners alternating. I'll analyze this by breaking down each movement and accounting for team dynamics and fatigue. Movement Analysis: - 30 Squat Cleans (115/75): At moderate load, ~2.5-3 sec per rep fresh. Total 90 reps across 3 rounds. - 20 Box Jumps (24/20): ~1.5-2 sec per rep fresh. Total 60 reps across 3 rounds. - 10 Ring Muscle-Ups: ~8-10 sec per rep including setup and recovery. Total 30 reps across 3 rounds. Team Dynamics: Partners alternate, so each person does half the work but must wait for their partner. This creates natural rest periods but also coordination overhead. Transition time between partners: ~3-5 seconds per switch. Round-by-Round Breakdown: Round 1 (Fresh): - Squat Cleans: 15 reps per person × 2.5 sec = 37.5 sec + partner transitions = ~50 sec - Box Jumps: 10 reps per person × 1.5 sec = 15 sec + transitions = ~25 sec - Ring Muscle-Ups: 5 reps per person × 8 sec = 40 sec + transitions = ~55 sec Round 1 Total: ~130 sec Round 2 (Moderate Fatigue - 1.2x multiplier): - Squat Cleans: 50 sec × 1.2 = 60 sec - Box Jumps: 25 sec × 1.2 = 30 sec - Ring Muscle-Ups: 55 sec × 1.2 = 66 sec Round 2 Total: ~156 sec Round 3 (High Fatigue - 1.4x multiplier): - Squat Cleans: 50 sec × 1.4 = 70 sec - Box Jumps: 25 sec × 1.4 = 35 sec - Ring Muscle-Ups: 55 sec × 1.4 = 77 sec Round 3 Total: ~182 sec Total Base Time: 130 + 156 + 182 = 468 sec (~7:48) This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) which has L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, this workout has significantly more volume (30 ring muscle-ups vs 21 in Amanda, plus additional squat cleans and box jumps), and it's a team format which typically adds 15-20% to individual times due to coordination. Adjusting from Amanda anchor with +50% volume and team coordination factor: - L10: 480 sec × 1.5 = 720 sec (12:00) - L5: 780 sec × 1.5 = 1200 sec (20:00) - L1: 1200 sec × 1.5 = 1800 sec (30:00) Final Targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

3 movements total: Squat Clean (W), Box Jump (G), Ring Muscle-Up (G). Two weightlifting movements (67%) and one gymnastics movement (33%).