Workout Description

Why This Workout Is Very Hard

This workout combines heavy Clean & Jerks (135/95) with high-skill Ring Muscle-Ups in a continuous 9-minute format. The 30 C&Js alone would challenge most athletes, but adding Ring MUs creates a brutal combination where grip fatigue from the barbell work severely compromises the gymnastic skill. The 9-minute cap forces aggressive pacing with no built-in recovery, making this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume clean and jerks combined with ring muscle ups will severely test upper body pulling, pressing, and posterior chain muscular endurance.
• Power (8/10): Clean and jerks are explosive triple extension movements, and ring muscle ups require powerful pulling and pressing in the transition phase.
• Endurance (7/10): Nine minutes of continuous work with heavy clean and jerks plus ring muscle ups creates significant cardiovascular demand and aerobic stress.
• Strength (7/10): 135/95lb clean and jerks require substantial strength, while ring muscle ups demand high relative strength for the pulling and transition phases.
• Flexibility (6/10): Clean and jerks require good shoulder, hip, and ankle mobility, while ring muscle ups demand shoulder flexibility for the transition and dip.
• Speed (6/10): Time cap creates urgency for quick transitions between movements and efficient cycling of both clean and jerks and muscle ups.

Movements

• Ring Muscle-Up
• Clean and Jerk

Benchmark Notes

This workout is a 9-minute AMRAP of Clean and Jerks at 135/95 lbs. The scoring is based on total reps completed. I'll analyze this by referencing the Grace benchmark (30 Clean and Jerk 135/95 for time) and converting to rep capacity over 9 minutes. Grace benchmark analysis: - L10: 90-120 sec (1:30-2:00) = 15-20 reps/min capacity - L5: 240-300 sec (4:00-5:00) = 6-7.5 reps/min capacity - L1: 480-600 sec (8:00-10:00) = 3-3.75 reps/min capacity For a 9-minute AMRAP, I need to account for: 1. Sustained pace vs sprint pace (Grace is a sprint) 2. Fatigue accumulation over 9 minutes 3. Set breaking patterns for heavy Clean and Jerks Movement analysis: - Clean and Jerk at 135/95 lbs: 3-7 seconds per rep depending on skill level - Elite athletes can maintain 6-8 reps/min for 9 minutes - Average athletes will break into smaller sets: 3-5 reps, rest 10-15 sec - Beginners will do singles with longer rest periods Fatigue considerations: - Minutes 1-3: Full capacity - Minutes 4-6: 85-90% capacity due to grip/shoulder fatigue - Minutes 7-9: 70-80% capacity, frequent set breaks Calculated rep ranges: - L10 (Elite): 7 reps/min × 9 min = 63+ reps - L5 (Average): 4.5 reps/min × 9 min = 40 reps - L1 (Beginner): 1.7 reps/min × 9 min = 15 reps Final targets: L10: 64+ reps, L5: 40 reps, L1: 15 reps

Modality Profile

Clean and Jerk is a weightlifting movement with external load (barbell), Ring Muscle-Up is a gymnastics bodyweight movement. Two modalities present: 50% Weightlifting, 50% Gymnastics.