Workout Description

Why This Workout Is Hard

This workout combines three demanding elements in continuous fashion: heavy farmer's carries that tax grip and core, ring muscle-ups requiring high skill and upper body strength, and wall balls for metabolic stress. The 9-minute AMRAP format prevents meaningful recovery between rounds. Most athletes will hit failure on muscle-ups under fatigue, creating bottlenecks. The grip demands from carries directly interfere with muscle-up performance, while accumulated fatigue makes each round progressively harder.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups and wall balls will heavily tax upper body stamina, while farmer's carries challenge grip and core endurance throughout.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the farmer's carry taxing the entire system.
• Strength (6/10): 50/35lb dumbbells and ring muscle ups require moderate strength, though not maximal loads. Bodyweight pulling strength is essential.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling, especially minimizing rest between ring muscle ups.
• Power (5/10): Ring muscle ups are explosive pulling movements, wall balls require hip drive and power transfer from legs to arms.
• Flexibility (4/10): Ring muscle ups demand shoulder mobility and transition mechanics. Wall balls require overhead range of motion and hip flexion.

Movements

• Ring Muscle-Up
• Wall Ball

Benchmark Notes

This 9-minute AMRAP contains 200ft DB Farmer's Carry (50/35), 3 Ring Muscle Ups, and 10 Wall Balls. I'll analyze each movement and apply fatigue multipliers. Movement breakdown (fresh state): - 200ft DB Farmer's Carry (50/35): 25-35 seconds for elite, 35-50 seconds for intermediate, 50-70 seconds for novice - 3 Ring Muscle Ups: 24-30 seconds for elite (8-10 sec per rep), 45-60 seconds for intermediate, 90-120 seconds for novice (including failed attempts) - 10 Wall Balls: 20-25 seconds for elite, 25-35 seconds for intermediate, 35-50 seconds for novice - Transitions: 5-15 seconds total per round Round time estimates: Round 1 (fresh): Elite 70-85 sec, Intermediate 105-140 sec, Novice 180-255 sec Rounds 2-3: Apply 1.1-1.2x fatigue multiplier Rounds 4-5: Apply 1.2-1.3x fatigue multiplier Rounds 6+: Apply 1.3-1.5x+ fatigue multiplier The ring muscle ups are the major limiting factor, especially as fatigue sets in. Elite athletes might maintain efficiency longer, but intermediate and novice athletes will see significant breakdown in muscle up technique and increased rest periods. Using Amanda (9-7-5 ring muscle-up + squat snatch) as a reference anchor, which takes elite athletes 7-8 minutes for 21 total muscle ups, this workout's 3 muscle ups per round over 9 minutes suggests elite athletes could complete 6-7 rounds, intermediate 4-5 rounds, and novice 2-3 rounds. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Three movements total: Dumbbell Farmer's Carry (W), Ring Muscle-Up (G), Wall Ball (W). Two weightlifting movements and one gymnastics movement gives 67% weightlifting, 33% gymnastics, 0% monostructural.