Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups with continuous work across 9 rounds. The 27 total muscle-ups will challenge even experienced athletes, while the double-unders and beastmakers create cumulative shoulder and grip fatigue. The round structure prevents meaningful recovery between muscle-up attempts. Most athletes will need to scale the muscle-ups significantly, and the combination of skill demands with fatigue accumulation puts this firmly in advanced territory.

Benchmark Times for WOD

• 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): High volume of ring muscle ups and beastmakers will severely tax upper body muscular endurance, particularly grip and pulling stamina.
• Endurance (7/10): Nine rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with double unders elevating heart rate throughout.
• Strength (6/10): Ring muscle ups require significant upper body strength, while beastmakers add moderate load demanding strength endurance under fatigue.
• Speed (6/10): Fast cycling through movements is crucial for time, but technical demands of ring muscle ups may limit pure speed.
• Power (5/10): Double unders are explosive, ring muscle ups require powerful pulling and transition, creating moderate power demands throughout the workout.
• Flexibility (4/10): Ring muscle ups demand good shoulder mobility and thoracic extension, while beastmakers require overhead positioning and hip hinge flexibility.

Movements

• Ring Muscle-Up
• Beastmaker
• Double-Under

Benchmark Notes

This workout contains 9 rounds of 20 double-unders, 3 ring muscle-ups, and 6 beastmakers (50/35 lb). I'll analyze this using Amanda (9-7-5 ring muscle-up + squat snatch 135/95) as the closest anchor, adjusting for the different structure and movements. Movement breakdown per round: - 20 Double-Unders: 10-12 seconds fresh (0.5 sec/rep) - 3 Ring Muscle-Ups: 24-30 seconds fresh (8-10 sec/rep including setup) - 6 Beastmakers (50/35): 12-18 seconds fresh (2-3 sec/rep, similar to dumbbell snatch) Fresh round time: 46-60 seconds Fatigue progression across 9 rounds: - Rounds 1-2: 1.0x multiplier = 50-55 sec/round - Rounds 3-4: 1.15x multiplier = 58-63 sec/round - Rounds 5-6: 1.25x multiplier = 63-69 sec/round - Rounds 7-8: 1.4x multiplier = 70-77 sec/round - Round 9: 1.6x multiplier = 80-88 sec/round Transition time between movements: 3-5 seconds per transition, 6-10 seconds between rounds Total transitions: 18 movement transitions + 8 round transitions = ~90-150 seconds Ring muscle-ups are the limiting factor - elite athletes can maintain sets of 3 throughout, while intermediate athletes will break into singles by round 5-6, and beginners may struggle significantly or need scaled versions. Compared to Amanda anchor (420-480 sec L10, 720-840 sec L5, 1080-1380 sec L1): This workout has 9 rounds vs Amanda's 21 total reps (9+7+5), but includes double-unders and beastmakers which add volume. The ring muscle-up demand is similar (27 total vs 21), justifying similar time domains. Final targets - L10: 510 sec (8:30), L5: 840 sec (14:00), L1: 1380 sec (23:00)

Modality Profile

Double-Under and Ring Muscle-Up are gymnastics movements (bodyweight coordination and strength), while Beastmaker (hangboard training) involves external resistance making it weightlifting. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.