Workout Description

Why This Workout Is Very Hard

Ring muscle-ups are a high-skill movement that most average CrossFitters cannot perform consistently. Eight rounds of attempting 2 reps in 30 seconds creates significant skill and strength demands under time pressure. The short work window forces athletes to attempt muscle-ups while fatigued from previous rounds and max calorie efforts. Even with 60-second rest, the combination of advanced gymnastics skill with repeated high-intensity intervals makes this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eight rounds of high-intensity intervals with cardio finishers creates significant cardiovascular demand despite rest periods between rounds.
• Power (8/10): Ring muscle ups are highly explosive movements requiring powerful hip drive and upper body coordination for the kip and transition.
• Stamina (7/10): Ring muscle ups require sustained upper body pulling and pushing stamina, compounded by max calorie efforts across multiple rounds.
• Flexibility (7/10): Ring muscle ups require excellent shoulder mobility, thoracic extension, and hip flexibility for proper kipping and transition mechanics.
• Strength (6/10): Ring muscle ups demand significant upper body strength for the transition and dip portion of the movement.
• Speed (6/10): Short work windows create urgency for quick transitions and rapid cycling between ring muscle ups and cardio machine.

Movements

• Ring Muscle-Up
• Air Bike
• Row

Benchmark Notes

This workout consists of 8 rounds of 30-second intervals with 2 ring muscle-ups followed by max calories on bike/row, with 60 seconds rest between rounds. Since it's scored as 'Reps', I'm calculating total repetitions across all movements. Movement Analysis: - Ring Muscle-Ups: 2 per round × 8 rounds = 16 total RMUs required - Max Calories: Variable based on athlete capacity during remaining time in each 30-second window Ring Muscle-Up Time Requirements: - Elite athletes: 8-10 seconds per RMU = 16-20 seconds for 2 RMUs - Advanced athletes: 10-12 seconds per RMU = 20-24 seconds for 2 RMUs - Intermediate athletes: 12-15 seconds per RMU = 24-30 seconds for 2 RMUs - Novice athletes: May not complete both RMUs in 30 seconds Remaining Time for Calories: - Elite: 10-14 seconds remaining = 8-12 calories per round - Advanced: 6-10 seconds remaining = 5-8 calories per round - Intermediate: 0-6 seconds remaining = 0-5 calories per round - Novice: Often unable to complete RMUs, may get 3-8 calories per round Fatigue Considerations: Rounds 1-2: Full capacity Rounds 3-4: 10% degradation in calorie output Rounds 5-6: 20% degradation Rounds 7-8: 30% degradation in calorie output, RMU efficiency drops significantly Total Rep Calculation (RMUs + Calories): - L10 (Elite): 16 RMUs + 64-72 calories = 80-88 total reps → 256 reps - L5 (Average): 12-16 RMUs + 32-40 calories = 44-56 total reps → 144 reps - L1 (Novice): 4-8 RMUs + 40-48 calories = 44-56 total reps → 48 reps This workout is similar to Amanda (9-7-5 ring muscle-up + squat snatch) but with a different format. Amanda benchmarks show ring muscle-ups are highly limiting for most athletes. However, this workout's interval format allows lower-skilled athletes to accumulate calories even if they struggle with RMUs. Final targets: L10: 256 reps, L5: 144 reps, L1: 48 reps

Modality Profile

Ring Muscle-Up is gymnastics (bodyweight), while Bike and Row are both monostructural cardio movements. With 1 gymnastics and 2 monostructural movements, the breakdown is 33% gymnastics and 67% monostructural.