Workout Description

Why This Workout Is Very Hard

This workout combines high-skill gymnastics movements (strict ring muscle-ups, chest-to-bar pull-ups) with significant volume across 7 rounds. The strict ring muscle-up is an advanced skill that most average CrossFitters cannot perform, and the cumulative grip fatigue from the pulling progression will severely compromise performance on subsequent rounds. The continuous nature with no built-in rest creates relentless fatigue accumulation, making this accessible only to experienced athletes.

Benchmark Times for OVER UNDER

• 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 (9/10): High volume of pulling movements creates severe grip and upper body muscular endurance demands, with cumulative fatigue across rounds.
• Endurance (7/10): Seven rounds of continuous upper body work with double unders creates significant cardiovascular demand and tests aerobic capacity throughout.
• Strength (6/10): Strict ring muscle ups require significant upper body strength, while other movements test bodyweight strength endurance capabilities.
• Speed (5/10): Maintaining consistent pace across seven rounds while managing grip fatigue and transitions between varied movement patterns.
• Flexibility (4/10): Ring muscle ups demand shoulder mobility and transition mechanics, bear crawls require hip and shoulder range of motion.
• Power (3/10): Double unders provide some explosive component, but workout is primarily strength-endurance focused rather than power development.

Movements

• Ring Muscle-Up
• Chest-to-Bar Pull-Up
• Pull-Up
• Push-Up
• Double-Under
• Bear Crawl

Benchmark Notes

This workout combines high-skill gymnastics movements with moderate volume bodyweight exercises across 7 rounds. Movement breakdown per round: 1 strict ring muscle-up (8-10 sec fresh), 2 chest-to-bar pull-ups (3-5 sec), 3 chin-over-bar pull-ups (3-6 sec), 10 push-ups (10-15 sec), 20 double-unders (10 sec in rhythm), 30 ft bear crawl (15-20 sec). Fresh round time: 49-66 seconds. The strict ring muscle-up is the major limiting factor - requiring significant upper body strength and technique. Unlike kipping ring muscle-ups in Amanda (9-7-5 format, L10: 420-480 sec), this workout demands 7 strict reps which dramatically increases difficulty. Round-by-round fatigue analysis: Rounds 1-2 at base time (55 sec average), Rounds 3-4 with 1.2x multiplier (66 sec), Rounds 5-6 with 1.4x multiplier (77 sec), Round 7 with 1.6x multiplier (88 sec). Total working time: 469 seconds. Adding transitions (5 sec between movements, 10 sec between rounds): +105 seconds. Estimated total time: 574 seconds (9:34) for elite athletes. The strict muscle-up requirement means many athletes will need significant rest between attempts, especially in later rounds. Set breaking becomes critical after round 3, with potential 15-30 second rests between muscle-up attempts. This pushes intermediate times significantly higher than typical gymnastics workouts. L10 target: 12:00-13:00, L5 target: 20:00-22:00, L1 target: 28:00-30:00.

Modality Profile

5 out of 6 movements are gymnastics (Ring Muscle-Up, Chest-to-Bar Pull-Up, Pull-Up, Push-Up, Bear Crawl), 1 is monostructural (Double-Under), and 0 are weightlifting. This gives approximately 83% gymnastics and 17% monostructural.