Workout Description

Why This Workout Is Very Hard

This workout combines three high-skill gymnastics movements in a demanding EMOM format that prevents adequate recovery. Ring swings, negative muscle-ups, and ring dips all heavily tax grip strength and upper body pulling/pushing muscles. The 15-minute continuous format with only brief rest periods creates severe cumulative fatigue across the same muscle groups. Most average CrossFitters lack the skill and strength endurance for these advanced ring movements under time pressure.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill gymnastics movements performed repeatedly over 15 minutes will severely test upper body muscular endurance and grip stamina.
• Strength (7/10): Ring swings, muscle-up negatives, and ring dips require significant relative strength and advanced bodyweight strength capabilities.
• Flexibility (6/10): False grip positions, ring swings, and muscle-up transitions demand considerable shoulder mobility and thoracic spine flexibility.
• Endurance (4/10): Three 5-minute EMOMs provide moderate cardiovascular demand with built-in rest periods, but sustained upper body work challenges aerobic capacity.
• Power (3/10): Ring swings have some explosive component, but most movements are controlled strength-based rather than purely explosive efforts.
• Speed (2/10): EMOM format allows recovery between sets; focus is on movement quality and strength rather than rapid cycling.

Movements

• Ring Muscle-Up
• Ring Swing
• Ring Dip
• Ring Push-Up
• False Grip Pull-Up

Scaling Options

Station 1: Low ring swings or regular pull-ups if high rings unavailable. Station 2: Regular ring push-ups or banded muscle-up negatives. Reduce to 1-2 negatives if needed. Station 3: Strict pull-ups with false grip practice, or regular strict pull-ups if false grip isn't developed. Ring dips can be scaled to box dips or push-ups.

Scaling Explanation

Scale if you cannot maintain false grip for multiple reps, lack basic pull-up strength (5+ strict), or cannot control ring push-up position. Priority is movement quality and progressive skill development. Athletes should feel challenged but able to maintain proper form throughout all 5 rounds of each station.

Intended Stimulus

Gymnastics strength and skill development session targeting upper body pulling and pushing patterns. Moderate time domain (15 minutes total) with phosphagen energy system focus. Primary challenge is skill acquisition and strength endurance in advanced ring movements, emphasizing false grip development and muscle-up progression.

Coach Insight

Station 1: Focus on active shoulder position and hollow body throughout swings. Start conservative with 3 reps if new to high rings. Station 2: Control the negative portion for 3-5 seconds - this is where strength gains happen. Don't rush the descent. Station 3: Maintain false grip throughout all reps, even if it means fewer total reps. Quality over quantity. Rest 30-45 seconds between stations when rotating. These are skill-building sessions, not conditioning pieces.

Benchmark Notes

This is a 15-minute gymnastics-focused workout with three 5-minute EMOM stations. Station 1: High Ring Swings (3-5 reps per minute = 15-25 total). Station 2: Ring Push-Ups with negative muscle-up progression (2-3 reps per minute = 10-15 total). Station 3: Max Ring Dips (highly variable based on skill level). The total rep count combines all three stations. For Station 1, elite athletes will hit 5 reps consistently (25 total), intermediates 4 reps (20 total), beginners 3 reps (15 total). Station 2 follows similar pattern: elite 3 reps/min (15 total), intermediate 2-3 reps (12 total), beginner 2 reps (10 total). Station 3 is the main differentiator - elite athletes might average 20+ ring dips per minute (100+ total), while intermediates might manage 12-15 per minute (60-75 total), and beginners 6-10 per minute (30-50 total). Ring dips are highly technical and strength-dependent, creating the largest performance spread. Total rep ranges: L10 (165+ reps) combines max efforts across all stations, L5 (105 reps) represents solid intermediate performance, L1 (45 reps) accounts for beginners focusing on movement quality over quantity. The progression accounts for the technical difficulty of ring-based movements and the fatigue accumulation across the 15-minute duration.

Modality Profile

All five movements (Ring Swing, Ring Push-Up, Ring Muscle Up, False Grip Pull-Up, Ring Dip) are bodyweight gymnastics movements performed on rings or pull-up bars without external load.