Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill movements (ring muscle-ups, handstand push-ups) with moderate-heavy loads (225/155 deadlifts) across 8 rounds with no built-in rest. The ring muscle-ups will severely tax grip and shoulders early, making subsequent movements exponentially harder. The continuous format prevents recovery, creating massive fatigue accumulation. Most athletes will need significant scaling on multiple movements, and the skilled athletes who can do it will face 25+ minutes of grinding.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of grip-intensive movements like ring muscle ups and toes through rings will severely test upper body muscular endurance.
• Endurance (8/10): Eight rounds of high-skill movements with moderate loads creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Ring muscle ups require shoulder flexibility, handstand push-ups need overhead mobility, and toes through rings demand hip flexion range.
• Power (7/10): Ring muscle ups, double KB snatches, and handstand push-ups all require explosive hip extension and shoulder power generation.
• Strength (6/10): Deadlifts at 225/155 and handstand push-ups require significant strength, while ring muscle ups demand high relative strength output.
• Speed (4/10): Technical movements limit cycling speed, requiring controlled transitions and pacing rather than rapid movement execution throughout rounds.

Movements

• Ring Muscle-Up
• Toes-to-Bar
• Deadlift
• Handstand Push-Up
• Kettlebell Snatch

Benchmark Notes

This is an 8-round workout with high-skill gymnastics movements and moderate loading. I'll analyze each movement per round and apply fatigue multipliers. Movement breakdown per round (fresh state): - 5 Ring Muscle-Ups: 8-10 sec each = 40-50 sec (very technical, includes setup/kip/recovery) - 7 Deadlifts (225/155): 2-3 sec each = 14-21 sec (moderate load) - 5 Toes through Rings: 2-3 sec each = 10-15 sec - 7 Double KB Snatches (53/35): 2-3 sec each = 14-21 sec - 5 Handstand Push-Ups: 8-12 sec each in complex WODs = 40-60 sec - Transitions between movements: 3-6 sec each = 12-24 sec Fresh round total: 130-191 sec per round Fatigue multipliers across 8 rounds: - Rounds 1-2: 1.0x baseline - Rounds 3-4: 1.1-1.2x (grip fatigue from ring muscle-ups) - Rounds 5-6: 1.2-1.3x (shoulder fatigue accumulating) - Rounds 7-8: 1.3-1.5x (significant breakdown on gymnastics) Additional considerations: - Ring muscle-ups will force significant set breaking after round 3-4 - Handstand push-ups will require frequent singles in later rounds - Grip fatigue will compound throughout - This resembles Amanda (9-7-5 ring muscle-up + squat snatch 135/95) but with much higher volume Amanda anchor times: L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec This workout has 40 total ring muscle-ups vs Amanda's 21, plus additional high-skill movements. Scaling proportionally: - Volume factor: ~2x the ring muscle-ups plus other movements = 2.2-2.5x Amanda - L10 estimate: 420-480 sec × 2.0 = 840-960 sec - L5 estimate: 720-840 sec × 1.8 = 1296-1512 sec - L1 estimate: 1080-1380 sec × 1.8 = 1944-2484 sec Final targets: L10: 840-960 sec (14:00-16:00), L5: 1320 sec (22:00), L1: 2100 sec (35:00)

Modality Profile

3 Gymnastics movements (Ring Muscle-Up, Toes-to-Bar, Handstand Push-Up) and 2 Weightlifting movements (Deadlift, Kettlebell Snatch). 3/5 = 60% G, 2/5 = 40% W, 0% M.