Workout Description

Why This Workout Is Hard

Ring muscle-ups are a high-skill movement that most average CrossFitters struggle with, especially under fatigue. While the volume per round is low (3 RMU), performing them across 4 rounds with accumulating fatigue from sit-ups and double-unders creates significant difficulty. The 1-minute rest helps but isn't enough to fully recover grip and pulling strength. Many athletes will need to scale the muscle-ups, making this challenging for the average population.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups will quickly exhaust upper body pulling and pushing stamina, while continuous cycling through movements challenges muscular endurance.
• Endurance (7/10): Four 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity intervals.
• Strength (6/10): Ring muscle ups require significant upper body strength for the transition and dip phases, demanding considerable relative strength output.
• Speed (6/10): AMRAP format rewards fast transitions and quick cycling, especially maintaining double under rhythm while managing fatigue from muscle ups.
• Power (5/10): Ring muscle ups require explosive hip drive and transition power, while double unders demand rapid ankle and wrist coordination.
• Flexibility (4/10): Ring muscle ups demand shoulder mobility and thoracic extension, while sit-ups require hip flexion and spinal mobility throughout range.

Movements

• Ring Muscle-Up
• Sit-Up
• Double-Under

Benchmark Notes

This workout consists of 4 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 3 Ring Muscle Ups + 6 Sit Ups + 18 Double Unders (27 total reps per round). I'll analyze this by breaking down movement times and applying fatigue across the 4 rounds. Movement Analysis (Fresh State): - Ring Muscle Up: 8-10 seconds per rep (includes setup, kip, recovery) - Sit Up: 1-1.5 seconds per rep - Double Under: 0.5 seconds per rep in rhythm Per Round Calculation: - 3 Ring Muscle Ups: 24-30 seconds (elite) to 45-60 seconds (novice) - 6 Sit Ups: 6-9 seconds - 18 Double Unders: 9-12 seconds - Transitions: 3-6 seconds total - Total per round: 42-57 seconds (elite) to 63-87 seconds (novice) This means elite athletes can complete 3-4+ rounds per 3-minute AMRAP, while novices complete 2-3 rounds. Fatigue Application Across 4 AMRAPs: - AMRAP 1: Fresh performance - AMRAP 2: 1.1x fatigue (ring muscle ups become limiting) - AMRAP 3: 1.2x fatigue (significant grip fatigue) - AMRAP 4: 1.3-1.4x fatigue (muscle ups may become singles) The 1-minute rest between AMRAPs provides partial recovery but grip fatigue accumulates significantly. Cross-Reference with Amanda Benchmark: Amanda (9-7-5 ring muscle-up + squat snatch 135/95) provides the closest anchor with ring muscle ups as the primary limiting factor. Amanda times: L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, this workout format is completely different - it's AMRAP rounds rather than time, and includes easier movements (sit ups, double unders vs heavy snatches). Total Round Projections: - L10 (Elite): 4.5 + 4.0 + 3.5 + 3.0 = 15.0-17.0 rounds - L5 (Average): 3.5 + 3.0 + 2.5 + 2.5 = 11.5 rounds - L1 (Novice): 2.5 + 2.0 + 2.0 + 1.5 = 8.0 rounds (many may scale ring muscle ups) Final Targets: L10: 16.5 rounds, L5: 10.5 rounds, L1: 4.5 rounds

Modality Profile

Ring Muscle-Up and Sit-Up are gymnastics movements (bodyweight), Double-Under is also gymnastics (bodyweight coordination skill with jump rope). All three movements are gymnastics, so G: 100%. However, given the complexity difference where Ring Muscle-Up is highly technical gymnastics, this could be viewed as G: 67, W: 33 if considering the ring muscle-up's strength component, but by strict definition all are gymnastics movements.