Workout Description

Why This Workout Is Hard

This 30-minute AMRAP creates significant cumulative fatigue through continuous work without built-in rest. Ring pull-ups and toes-through-rings heavily tax grip strength, while the high calorie row target (20/14) becomes increasingly difficult as grip and cardiovascular systems fatigue. The combination of upper body gymnastics with sustained rowing over 30 minutes will force most athletes to take frequent breaks, making completion challenging despite individually manageable movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body pulling, core work, and squatting over 30 minutes will severely test muscular endurance across multiple muscle groups.
• Endurance (8/10): A 30-minute AMRAP creates significant cardiovascular demand, especially with the rowing component requiring sustained aerobic output throughout the workout.
• Flexibility (6/10): Ring movements demand shoulder mobility, toes-through-rings requires significant hip and hamstring flexibility, plus thoracic extension for the squat position.
• Speed (5/10): Efficient transitions between four different movements and maintaining consistent pace over 30 minutes requires good movement economy and cycling speed.
• Strength (3/10): Ring pull-ups require moderate upper body strength, but the focus is on strength endurance rather than maximal force production.
• Power (2/10): Minimal explosive demands; the workout emphasizes sustained output rather than quick, powerful movements throughout the long duration.

Movements

• Air Squat
• Toes-to-Bar
• Row
• Ring Pull-Up

Modality Profile

4 movements total: Ring Pull Up (G), Toes-to-Bar (G), Air Squat (G), Row (M). Three gymnastics movements (75%) and one monostructural movement (25%).