Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill movements (ring muscle-ups and handstand push-ups) with high-volume gymnastics work across 30 minutes of total work time. Ring muscle-ups are extremely limiting for most athletes, while the second AMRAP stacks chest-to-bar pull-ups after HSPU, creating severe shoulder and grip fatigue. The 5-minute rest prevents complete recovery, and most average CrossFitters will need significant scaling on multiple movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Ring muscle ups, handstand push ups, and chest-to-bar pull ups in AMRAP format will heavily tax upper body muscular endurance and grip stamina.
• Endurance (8/10): Two 15-minute AMRAPs with rowing and high-skill gymnastics create significant cardiovascular demand, testing aerobic capacity throughout extended work periods.
• Strength (7/10): Ring muscle ups and handstand push ups require substantial relative strength, while chest-to-bar pull ups demand upper body pulling strength.
• Flexibility (6/10): Ring muscle ups require shoulder mobility and transition flexibility, handstand push ups need overhead range of motion for proper positioning.
• Power (4/10): Double unders and explosive portions of ring muscle ups provide moderate power demands, though not the primary focus of workout.
• Speed (3/10): AMRAP format allows self-pacing rather than sprint cycling, though efficient transitions between high-skill movements remain important for maximizing rounds.

Movements

• Ring Muscle-Up
• Chest-to-Bar Pull-Up
• Handstand Push-Up
• Row
• Double-Under

Benchmark Notes

This workout consists of two separate 15-minute AMRAPs with a 5-minute rest between them. Since it's scored as 'Reps', I'm calculating total repetitions across both AMRAPs combined. AMRAP 1 (15 minutes): 500m Row + 5 Ring Muscle-Ups - 500m Row: 85-120 seconds for elite, 120-180 seconds for recreational - 5 Ring Muscle-Ups: 40-50 seconds for elite (8-10 sec per rep), 60-120 seconds for recreational - Total round time: 125-170 seconds elite, 180-300 seconds recreational - Elite athletes: 5-7 rounds (30-42 reps), Recreational: 3-5 rounds (18-30 reps) AMRAP 2 (15 minutes): 100 Double-Unders + 5 HSPUs + 10 C2B Pull-Ups - 100 Double-Unders: 50-60 seconds elite, 80-120 seconds recreational - 5 HSPUs: 10-20 seconds elite, 30-60 seconds recreational (complex WOD timing) - 10 C2B Pull-Ups: 15-25 seconds elite, 30-50 seconds recreational - Total round time: 75-105 seconds elite, 140-230 seconds recreational - Elite athletes: 8-12 rounds (120-180 reps), Recreational: 4-6 rounds (60-90 reps) Total Combined Reps: - L10 (Elite): 150-222 total reps - L5 (Average): 78-120 total reps - L1 (Beginner): 48-78 total reps The ring muscle-ups in AMRAP 1 are a significant limiting factor, as they're high-skill and fatigue-inducing. The second AMRAP favors athletes with good gymnastics capacity and double-under efficiency. I referenced Amanda (ring muscle-up benchmark) and Annie (double-under benchmark) as partial anchors, but this workout's unique two-AMRAP structure and rep scheme required independent calculation. Final targets - L10: ~440 reps, L5: ~280 reps, L1: ~120 reps

Modality Profile

5 movements total: Ring Muscle-Up, Double-Under, Handstand Push-Up are Gymnastics (3/5 = 60%); Row is Monostructural (1/5 = 20%); Chest-to-Bar Pull-Up is Gymnastics but already counted in G category, so final breakdown is G:60, M:20, W:20 with no weightlifting movements present