Workout Description

Why This Workout Is Very Hard

Ring muscle-ups are an advanced skill that many average CrossFitters cannot perform consistently. The EMOM format forces athletes to attempt muscle-ups every minute while fatigued from max double-unders, then immediately transition to a 30-second AMRAP of muscle-ups with minimal rest. This combination of high skill demand, forced pacing, and accumulated fatigue makes it accessible only to experienced athletes with solid muscle-up proficiency.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demand from ring muscle ups and max double unders, with grip and upper body fatigue accumulating significantly.
• Power (8/10): Double unders require explosive hip extension and coordination, while muscle ups demand powerful pulling and transition movements.
• Strength (7/10): Ring muscle ups require substantial upper body strength for the transition and dip, demanding high relative strength output.
• Flexibility (6/10): Ring muscle ups demand significant shoulder mobility and thoracic extension, plus hip flexion for kipping mechanics.
• Speed (6/10): EMOM format demands quick transitions and efficient movement cycling, especially maximizing double unders in limited time windows.
• Endurance (4/10): Moderate cardiovascular demand from double unders and repeated muscle ups, but limited by short work intervals and rest periods.

Movements

• Ring Muscle-Up
• Double-Under

Benchmark Notes

This workout has two separate scores: (1) Total double unders across 2 rounds of 3-minute EMOMs, and (2) Total muscle ups in two 30-second AMRAPs. Since the scoring method indicates 'Reps', I'll calculate benchmarks for the combined total of both scores. Breaking down the workout structure: Each round consists of a 3-minute EMOM (1 ring muscle up + max double unders) followed by a 30-second AMRAP of muscle ups, then 30 seconds rest. For the 3-minute EMOM portion: Athletes perform 1 ring muscle up at the start of each minute (taking 8-10 seconds including setup), leaving 50-52 seconds for double unders. Elite athletes can maintain 120-140 double unders per minute when fresh, so in 50 seconds they could achieve 100-115 double unders per minute. Over 3 minutes: 300-345 double unders. However, the ring muscle up creates significant fatigue and grip interference. Applying a 20-25% reduction for this interference: 225-275 double unders per round for elite athletes. For the 30-second muscle up AMRAP: Ring muscle ups are extremely demanding. Elite athletes might achieve 8-12 muscle ups in 30 seconds when fresh, but after the EMOM work, this drops to 6-10 per round due to accumulated fatigue. Round 1 totals (elite): 250 double unders + 8 muscle ups = 258 combined reps Round 2 totals (elite): 225 double unders + 6 muscle ups = 231 combined reps (fatigue multiplier 1.1x) Total elite performance: ~490 combined reps For scaling across levels: L5 (median) athletes would achieve roughly 60% of elite double under volume due to technique limitations and 40% of muscle up volume due to strength requirements. L1 athletes would likely scale muscle ups to ring rows or jumping muscle ups, achieving about 25% of elite performance. Final benchmarks represent total combined reps (double unders + muscle ups): L10: 440+ reps, L5: 240 reps, L1: 80 reps.

Modality Profile

Ring Muscle-Up is a gymnastics bodyweight movement, Double-Under is a gymnastics jump rope coordination skill. Wait - Double-Unders are gymnastics movements (bodyweight coordination), so this should be 100% gymnastics. Let me recalculate: Both Ring Muscle-Up and Double-Under are gymnastics movements, making this 100% gymnastics.