Workout Description

Why This Workout Is Very Hard

Ring muscle-ups are a high-skill movement that most average CrossFitters cannot perform consistently. Five reps per round with minimal rest between rounds creates significant upper body and grip fatigue. The 700m runs provide some recovery but also pre-fatigue the shoulders and core. The combination of advanced gymnastics skill requirements with accumulated fatigue across three rounds makes this accessible only to experienced athletes with solid muscle-up proficiency.

Benchmark Times for 3 Rds (Run, RMU)

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 12:00-14:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups demand exceptional upper body stamina, especially pulling and pushing endurance as fatigue accumulates across rounds.
• Endurance (7/10): Three rounds of 700m runs create significant cardiovascular demand, requiring sustained aerobic output with minimal recovery between efforts.
• Flexibility (7/10): Ring muscle ups demand significant shoulder mobility, thoracic extension, and hip flexibility for proper kipping and transition mechanics.
• Strength (6/10): Ring muscle ups require considerable upper body strength for the transition and dip phases, plus core strength for stability.
• Speed (5/10): Pacing strategy crucial for maintaining muscle up efficiency while recovering adequately during runs to sustain performance across rounds.
• Power (4/10): Moderate power demand from explosive hip drive in kipping muscle ups and running acceleration, but not the primary focus.

Movements

• Ring Muscle-Up
• Run

Benchmark Notes

This workout consists of 3 rounds of 700m run + 5 ring muscle-ups. I'll use Amanda (9-7-5 ring muscle-up + squat snatch 135/95) as my primary anchor, which has L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, this workout has significantly more running volume and fewer but more evenly distributed muscle-ups. Movement breakdown per round: - 700m Run: Fresh state 105-150 sec (vs 400m in Helen at 60-90 sec) - 5 Ring Muscle-Ups: Fresh state 40-50 sec (8-10 sec per rep) - Transitions: 5-10 sec between movements Round-by-round with fatigue: Round 1: 700m run (120 sec) + 5 RMU (45 sec) + transition (8 sec) = 173 sec Round 2: 700m run (132 sec, 1.1x fatigue) + 5 RMU (50 sec, 1.1x) + transition (8 sec) = 190 sec Round 3: 700m run (144 sec, 1.2x fatigue) + 5 RMU (54 sec, 1.2x) + transition (8 sec) = 206 sec Total for L5 athlete: 173 + 190 + 206 = 569 sec (9:29) Compared to Amanda's L5 range of 720-840 sec, this workout should be faster due to: 1) Lower total muscle-up volume (15 vs 21), 2) No heavy barbell component, 3) Running allows some upper body recovery. However, the 700m runs are substantially longer than typical CrossFit distances. Scaling from Amanda and adjusting for the running volume and muscle-up distribution: L10: 510 sec (8:30) - elite athletes with strong running and efficient muscle-ups L5: 840 sec (14:00) - matches Amanda's upper L5 range, accounting for running volume L1: 1380 sec (23:00) - novices likely to break muscle-ups into singles with significant rest Final targets: L10: 510 sec, L5: 840 sec, L1: 1380 sec

Modality Profile

Two movements: Run (Monostructural) and Ring Muscle Up (Gymnastics). Equal split between cardio and bodyweight movements.