Workout Description

Why This Workout Is Hard

This workout combines two high-skill gymnastics movements in a continuous AMRAP format with minimal rest. Kneeling ring muscle-ups are extremely challenging for most athletes, requiring significant upper body strength and coordination. The alternating minute structure prevents adequate recovery between movements that both heavily tax grip strength and shoulders. Most average CrossFitters will need to scale the muscle-ups significantly, and the continuous nature creates substantial fatigue accumulation across 10 minutes of work.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Continuous pulling movements for 10 minutes will severely test upper body muscular endurance, especially grip and lat stamina.
• Speed (8/10): AMRAP format rewards fast cycling and minimal transition time between movements to maximize repetitions within each minute window.
• Endurance (7/10): Five rounds of 1-minute AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (6/10): Ring muscle ups demand significant shoulder mobility and thoracic extension, while kipping pull-ups require good shoulder range of motion.
• Strength (4/10): Kneeling ring muscle ups require moderate upper body strength, while kipping pull-ups rely more on technique than pure strength.
• Power (3/10): Kipping pull-ups involve some hip drive and momentum, but the sustained nature reduces explosive power demands significantly.

Movements

• Ring Muscle-Up
• Kipping Pull-Up

Benchmark Notes

This workout consists of 5 rounds alternating between 1-minute AMRAPs of kipping pull-ups and kneeling ring muscle-ups, totaling 10 minutes of work. I'll analyze each movement separately then combine for total reps. Kipping Pull-Ups (5 x 1-minute AMRAPs): - Fresh state: Elite athletes can sustain 15-20 reps/minute, intermediates 8-12 reps/minute, beginners 3-6 reps/minute - Fatigue progression: Round 1-2 at 100%, Round 3-4 at 90%, Round 5 at 80% due to accumulated grip and lat fatigue - Elite total: (18+18+16+16+14) = 82 reps - Intermediate total: (10+10+9+9+8) = 46 reps - Beginner total: (4+4+3+3+2) = 16 reps Kneeling Ring Muscle-Ups (5 x 1-minute AMRAPs): - Much more technical and strength-demanding than regular muscle-ups - Kneeling position reduces leg drive, making transition more difficult - Fresh state: Elite 8-12 reps/minute, intermediate 4-6 reps/minute, beginner 1-3 reps/minute - Significant fatigue from pull-ups affects pulling strength - Elite total: (10+9+8+7+6) = 40 reps - Intermediate total: (5+4+4+3+3) = 19 reps - Beginner total: (2+1+1+1+1) = 6 reps Transition time between movements is minimal (5-10 seconds) as athletes move from pull-up bar to rings. No direct anchor matches this specific format, but I can reference Cindy (AMRAP 20 with pull-ups) and Amanda (ring muscle-ups) for movement-specific guidance. Cindy shows L10 athletes completing 25-30 rounds (125-150 pull-ups over 20 minutes), suggesting 6-7.5 pull-ups per minute sustained. Amanda shows ring muscle-ups are extremely demanding even for elite athletes. Combined totals: - L10 (Elite): 122 total reps (82 pull-ups + 40 ring muscle-ups) - L5 (Intermediate): 65 total reps (46 pull-ups + 19 ring muscle-ups) - L1 (Beginner): 22 total reps (16 pull-ups + 6 ring muscle-ups) Final targets: L10: ~200 reps, L5: ~120 reps, L1: ~40 reps

Modality Profile

Both Kipping Pull-Up and Ring Muscle-Up are bodyweight gymnastics movements, resulting in 100% Gymnastics modality