Workout Description

Why This Workout Is Very Hard

This workout combines high-skill gymnastics movements (HSPU and ring muscle-ups) with moderate volume across 6 rounds for time. The ring muscle-ups are the primary limiting factor - most average CrossFitters cannot perform 30 total muscle-ups, especially after accumulating shoulder and grip fatigue from handstand push-ups and wall balls. The continuous format with no built-in rest amplifies the difficulty, requiring significant scaling for most athletes.

Benchmark Times for 6 Rds (lunges, HSPU, WB, RMU)

• Elite: <10:00
• Advanced: 12:00-14:00
• Intermediate: 16:00-18:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill gymnastics movements like handstand push-ups and ring muscle-ups will quickly fatigue upper body stamina, compounded by wall ball volume.
• Endurance (7/10): Six rounds for time with minimal rest creates significant cardiovascular demand, especially with wall balls and jumping lunges driving heart rate up continuously.
• Flexibility (7/10): Handstand push-ups require shoulder mobility, ring muscle-ups need thoracic extension, and jumping lunges demand hip and ankle flexibility.
• Strength (6/10): Ring muscle-ups and handstand push-ups require significant upper body strength, while wall balls demand moderate strength endurance throughout.
• Speed (6/10): For time format demands quick transitions between complex movements, though technical skills may limit cycling speed compared to simpler movements.
• Power (5/10): Wall balls and jumping lunges have explosive components, but the high-skill gymnastics movements require more controlled strength than pure power.

Movements

• Ring Muscle-Up
• Wall Ball
• Jumping Lunge
• Handstand Push-Up

Benchmark Notes

This workout combines high-skill gymnastics movements with moderate volume across 6 rounds. Movement breakdown per round: 10 Jumping Lunges (15 sec fresh), 5 Handstand Push-Ups (40-60 sec including setup/transitions in complex workout), 20 Wall Balls (40-60 sec), 5 Ring Muscle-Ups (40-50 sec including setup). Fresh round estimate: 135-185 sec per round. With 6 rounds total, fatigue becomes significant. Rounds 1-2: 1.0x multiplier (135-185 sec), Rounds 3-4: 1.2x multiplier (162-222 sec), Rounds 5-6: 1.4x multiplier (189-259 sec). The combination of handstand push-ups and ring muscle-ups creates severe upper body fatigue, while wall balls tax the legs after jumping lunges. Ring muscle-ups are particularly limiting - elite athletes might maintain singles throughout, while intermediate athletes will need significant rest between attempts in later rounds. Total time estimates: Elite (L10): 600-720 sec, Advanced (L5): 1080-1260 sec, Recreational (L1): 1800-2160 sec. This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch) but with higher volume and additional movements, justifying longer times. Amanda L10 is 420-480 sec for 21 total ring muscle-ups, while this workout has 30 ring muscle-ups plus significant additional volume, explaining the proportionally longer times. Final targets - L10: 600 sec, L5: 1080 sec, L1: 1980 sec.

Modality Profile

4 movements total: Jumping Lunge and Handstand Push-Up are bodyweight Gymnastics movements (2), while Wall Ball and Ring Muscle-Up count as Weightlifting due to external load and equipment resistance (2). This creates a 50/50 G/W split with no Monostructural elements.