Workout Description

Why This Workout Is Very Hard

This workout combines two extremely demanding elements: ring muscle-ups (high skill movement requiring significant upper body strength) with front squats at 70% 3RM (heavy loading). The ascending ladder format creates relentless volume accumulation with no built-in rest. Most athletes will hit failure on muscle-ups early, while those who can perform them will face severe fatigue interference between the pulling movement and heavy squatting. The 10-minute time cap adds pressure but many won't reach high numbers due to the skill and strength demands.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Ring muscle ups and front squats both heavily tax muscular endurance, with grip and upper body stamina becoming limiting factors.
• Power (8/10): Ring muscle ups are explosive movements requiring rapid force production, while front squats from the bottom position demand power.
• Endurance (7/10): Ten minutes of continuous work with ascending reps creates significant cardiovascular demand, especially as fatigue accumulates in later rounds.
• Strength (7/10): Front squats at 70% of 3RM require substantial strength, while ring muscle ups demand high relative strength throughout.
• Flexibility (6/10): Ring muscle ups require significant shoulder and thoracic mobility, while front squats demand ankle and hip flexibility for proper positioning.
• Speed (4/10): AMRAP format encourages steady pacing rather than sprint cycling, though transitions between movements become important as fatigue sets in.

Movements

• Ring Muscle-Up
• Front Squat

Benchmark Notes

This is a 10-minute AMRAP with an ascending ladder of Ring Muscle-Ups (1-2-3-4-5...) paired with Front Squats at 70% of 3RM. I'll analyze this by breaking down the movement demands and referencing Amanda as the closest anchor. Movement Analysis: - Ring Muscle-Ups: 8-10 seconds per rep when fresh, but significantly slower under fatigue - Front Squats at 70% 3RM: 2-3 seconds per rep, manageable load for most athletes Round Breakdown: Round 1: 1 RMU + 1 FS = ~12 seconds Round 2: 2 RMU + 2 FS = ~22 seconds Round 3: 3 RMU + 3 FS = ~33 seconds Round 4: 4 RMU + 4 FS = ~46 seconds Round 5: 5 RMU + 5 FS = ~62 seconds By Round 5 (5 minutes), athletes complete 15 RMUs + 15 FSs = 30 total reps. The ascending ladder means later rounds take exponentially longer due to both higher rep counts and accumulated fatigue. Fatigue Considerations: - Ring Muscle-Ups become significantly slower after Round 4-5, with athletes needing singles and rest - Front Squats remain manageable but breathing becomes labored - Grip fatigue from RMUs affects transition efficiency Anchor Reference: Amanda (9-7-5 RMU + Squat Snatch) provides guidance. Amanda has 21 total RMUs in a for-time format. Elite times are 420-480 seconds. This workout has continuous RMUs over 10 minutes, so elite athletes might achieve 25-30 RMUs total. Projected Performance: - Elite (L9-L10): Complete through Round 8-9, achieving 300-350 total reps - Advanced (L6-L8): Complete through Round 6-7, achieving 175-260 total reps - Intermediate (L4-L5): Complete through Round 5-6, achieving 110-175 total reps - Novice (L1-L3): Complete through Round 3-5, achieving 45-110 total reps The limiting factor is Ring Muscle-Up capacity under fatigue, making this heavily gymnastics-dependent. Final targets: L10: 350+ reps, L5: 140 reps, L1: 45 reps

Modality Profile

Ring Muscle-Up is a gymnastics bodyweight movement, Front Squat is a weightlifting movement with external load. Two modalities split evenly.