Workout Description

Why This Workout Is Very Hard

This workout combines high-skill gymnastics movements (ring muscle-ups, handstand push-ups) with significant volume across 5 rounds and minimal rest opportunities. The 700m runs provide some active recovery, but the muscle-ups will severely limit most athletes, requiring extensive scaling. The handstand push-ups compound shoulder fatigue after muscle-ups, while KB snatches add grip demands. The combination of advanced skills under accumulating fatigue makes this accessible only to experienced athletes.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-skill gymnastics movements combined with running creates severe upper body and grip stamina demands across multiple rounds.
• Endurance (8/10): Five rounds of 700m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Strength (7/10): Ring muscle ups and handstand push ups require significant relative strength, while kettlebell snatches add moderate load demands.
• Flexibility (6/10): Ring muscle ups demand shoulder flexibility, handstand push ups require overhead mobility, and kettlebell snatches need hip flexibility.
• Power (6/10): Kettlebell snatches are explosive hip-driven movements, while muscle ups require powerful pulling and transition phases.
• Speed (4/10): Moderate pacing required to maintain movement quality across five rounds, with transitions between varied movement patterns.

Movements

• Ring Muscle-Up
• Run
• Handstand Push-Up
• Kettlebell Snatch

Benchmark Notes

This workout combines high-skill gymnastics movements with running and kettlebell work across 5 rounds. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 700m Run: ~2:30-3:30 per round fresh (150-210 sec) - 4 Ring Muscle-Ups: 8-10 sec per rep = 32-40 sec per round fresh - 8 Handstand Push-Ups: In complex WODs, 8-12 sec per rep = 64-96 sec per round fresh - 12 Double KB Snatches (53/35): 2-3 sec per rep = 24-36 sec per round fresh Round-by-round breakdown with fatigue: Round 1 (1.0x): Run 180s + RMU 36s + HSPU 80s + KB 30s + transitions 15s = 341s Round 2 (1.1x): Run 198s + RMU 40s + HSPU 88s + KB 33s + transitions 17s = 376s Round 3 (1.2x): Run 216s + RMU 43s + HSPU 96s + KB 36s + transitions 18s = 409s Round 4 (1.3x): Run 234s + RMU 47s + HSPU 104s + KB 39s + transitions 20s = 444s Round 5 (1.5x): Run 270s + RMU 54s + HSPU 120s + KB 45s + transitions 22s = 511s Total estimated time: 2081 seconds (34:41) for intermediate athlete This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) but with significantly more volume - 20 ring muscle-ups vs 21, plus additional running and handstand push-ups. Amanda benchmarks: L10: 420-480s, L5: 720-840s, L1: 1080-1380s. Given the much higher volume (5 rounds vs 3 movements total), I'm scaling up proportionally by approximately 2x-2.5x. The ring muscle-ups will be the major limiting factor, with most athletes needing significant rest between attempts in later rounds. Handstand push-ups will also create shoulder fatigue that compounds with the muscle-ups. Final targets: L10: 840s (14:00), L5: 1320s (22:00), L1: 1980s (33:00)

Modality Profile

4 movements total: Ring Muscle-Up and Handstand Push-Up are Gymnastics (50%), Run is Monostructural (25%), Kettlebell Snatch is Weightlifting (25%)