Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups with heavy dumbbell snatches under extreme time pressure. The 20-second cap forces athletes to rush through 3 muscle-ups, leaving minimal time for snatches, creating a brutal pace. Most athletes will fail to complete rounds or need significant scaling. The 1-minute rest isn't enough recovery for this intensity level, and the combination of upper body skill fatigue with explosive power demands makes this exceptionally challenging.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): DB power snatches are purely explosive movements, and ring muscle ups require explosive pulling power to transition above the rings.
• Stamina (8/10): Ring muscle ups and continuous DB snatches will heavily tax upper body pulling stamina and grip endurance across multiple rounds.
• Speed (8/10): 20-second time caps force maximum intensity and rapid cycling between movements with minimal transition time to maximize reps.
• Endurance (7/10): Ten rounds with 20-second caps and 1-minute rest creates significant cardiovascular demand through repeated high-intensity intervals with incomplete recovery.
• Flexibility (7/10): Ring muscle ups demand exceptional shoulder mobility and thoracic extension, while DB snatches require good overhead and hip mobility.
• Strength (6/10): Ring muscle ups require significant upper body strength, while 50/35lb DB snatches demand moderate strength for explosive movement.

Movements

• Ring Muscle-Up
• Dumbbell Snatch

Benchmark Notes

This workout is scored by total reps completed across 10 rounds of 20-second intervals with 1-minute rest. Each round requires 3 ring muscle-ups before attempting max alternating DB power snatches (50/35 lb). Ring muscle-ups are extremely demanding - each rep takes 8-10 seconds including setup and recovery. In a 20-second window, elite athletes might complete 3 RMUs in 12-15 seconds, leaving 5-8 seconds for 2-3 DB snatches. Most athletes will struggle to complete all 3 RMUs within 20 seconds consistently. Round-by-round breakdown: Rounds 1-3: Athletes complete 3 RMUs + 2-3 snatches (5-6 reps/round). Rounds 4-6: Fatigue sets in, some rounds only 2 RMUs completed + 1-2 snatches (3-4 reps/round). Rounds 7-10: Significant breakdown, many rounds with 1-2 RMUs only (1-3 reps/round). The 1-minute rest helps but RMU fatigue is cumulative. Elite athletes (L9-L10) might average 4-5 reps per round across all 10 rounds = 40-50 total reps. Advanced athletes (L6-L8) average 3-4 reps per round = 30-40 total reps. Intermediate athletes (L3-L5) average 2-3 reps per round = 20-30 total reps. Beginners (L1-L2) may only complete 1-2 reps per round = 10-20 total reps. This workout is similar to Amanda (9-7-5 ring muscle-up + squat snatch) but with time constraints making it much more challenging. Amanda L10 benchmark suggests elite RMU capacity, but the 20-second cap severely limits output. Final targets: L10: ~36 reps, L5: ~24 reps, L1: ~12 reps.

Modality Profile

Ring Muscle-Up is a bodyweight gymnastics movement, while Dumbbell Power Snatch is a weightlifting movement with external load. Two modalities present results in 50/50 split.