Workout Description

Why This Workout Is Very Hard

This workout combines two extremely demanding elements: heavy front squats under time pressure (30 seconds forces rushed reps with increasing load) and ring muscle-ups in AMRAP format. The minimal 15-second rest creates massive fatigue accumulation between rounds. Most athletes will struggle with the muscle-up volume while legs are destroyed from squats, and the time constraints prevent proper recovery. Only experienced athletes can maintain quality through 8 rounds.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Front squats with increasing weight emphasize maximal strength development, while ring muscle ups demand high relative strength requirements.
• Stamina (7/10): Ring muscle ups require significant upper body stamina, while front squats test leg endurance across multiple rounds with minimal recovery.
• Power (7/10): Ring muscle ups are explosive pulling movements requiring significant power output, while front squats can be performed with power emphasis.
• Flexibility (6/10): Ring muscle ups require excellent shoulder mobility and thoracic extension, while front squats demand ankle and hip flexibility for proper positioning.
• Endurance (4/10): Eight rounds with short work periods and brief rest creates moderate cardiovascular demand, but intervals prevent sustained aerobic stress.
• Speed (3/10): Short work intervals with rest periods reduce speed cycling demands, though transitions between movements require some efficiency.

Movements

• Front Squat
• Ring Muscle-Up

Benchmark Notes

This workout combines front squats with ring muscle-ups in an 8-round interval format. Each round consists of 30 seconds of front squats (increasing weight) followed by 30 seconds AMRAP ring muscle-ups, with 15-second rests between exercises. Since scoring is 'Reps', I'm calculating total ring muscle-up repetitions completed across all 8 rounds. Ring muscle-up analysis: Ring muscle-ups are extremely technical and demanding. In fresh state, elite athletes can perform 1 ring muscle-up every 8-10 seconds when going all-out. However, this workout presents unique challenges: (1) Pre-fatigue from front squats each round, (2) Only 30-second work windows, (3) Accumulating fatigue over 8 rounds, (4) Minimal rest (15 seconds). Round-by-round breakdown for elite athlete (L9-L10): Round 1-2: 3 reps per round (fresh, but front squat pre-fatigue), Round 3-4: 2-3 reps per round (building fatigue), Round 5-6: 2 reps per round (significant fatigue), Round 7-8: 1-2 reps per round (severe fatigue). Total: 16-20 reps for elite. For intermediate athletes (L5): Rounds 1-2: 2 reps, Rounds 3-4: 1-2 reps, Rounds 5-8: 1 rep each. Total: 10-12 reps. For beginners (L1-L2): Many will struggle to complete even 1 ring muscle-up per round consistently, especially with front squat fatigue. Total: 4-6 reps. This workout is heavily limited by ring muscle-up technical proficiency and the unique fatigue pattern from alternating with front squats. The 30-second windows and minimal rest create a very challenging environment for this high-skill movement. Final targets: L10: ~20 reps, L5: ~12 reps, L1: ~4 reps

Modality Profile

Front Squat is a weightlifting movement with external load (barbell), Ring Muscle-Up is a gymnastics bodyweight movement. Two modalities present, split 50/50.