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: <19:30
• Advanced: 23:00-27:00
• Intermediate: 32:00-36:00
• Beginner: >65:00

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-Rings
• Double Kettlebell Snatch
• Toes-to-Bar
• Deadlift
• Handstand Push-Up
• Kettlebell Snatch

Benchmark Notes

This is 8 rounds with 40 ring muscle-ups, 56 deadlifts at 225, 40 toes-through-rings, 56 double 53 lb KB snatches, and 40 HSPU. L6 (~36 min) reflects solid RX completion with major grip and shoulder fatigue; L8-L10 require much faster ring MU/HSPU turnover and unusually efficient double-KB snatch cycling.

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.