Workout Description

Why This Workout Is Extremely Hard

A 45-minute AMRAP with a high-skill movement makes this a long, grinding test of aerobic capacity and gymnastics stamina. Expect 4–6 rounds for strong athletes, meaning up to 4.8 km running, 480 air squats, and 48 muscle-ups. The combination of duration, volume, and advanced upper-body gymnastics places this firmly in the extremely hard category.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Long, continuous 45-minute effort with repeated 800 m runs demands strong aerobic capacity and efficient breathing under fatigue to keep pace consistent across all rounds.
• Stamina (8/10): High total reps of air squats and repeated bouts of muscle-ups challenge local muscular endurance in legs, shoulders, and pulling/dipping musculature over a prolonged time.
• Speed (4/10): Transitions and smooth set cycling matter, but a conservative, sustainable pace is prioritized over sprint speed due to the 45-minute time domain.
• Power (3/10): Some explosive demand for ring kipping and dynamic transitions, but the workout emphasizes sustained output rather than maximal power production.
• Flexibility (2/10): Requires solid shoulder and thoracic mobility for stable ring positions and adequate hip/ankle range for efficient squatting and running mechanics.
• Strength (1/10): No external load and no maximal lifting; the limiting factor is not max strength but the ability to sustain bodyweight movements and skill under fatigue.

Scaling Options

Scale to: 600 m Run, 60 Air Squats, 6 Jumping Ring Muscle-Ups • 800 m Run, 60 Air Squats, 8 Pull-Ups + 8 Ring Dips • 600 m Run, 60 Air Squats, 8 Burpee Pull-Ups

Scaling Explanation

These options preserve the long aerobic feel and upper-body pushing/pulling demand while adjusting skill and volume so athletes can move continuously without repeated failure.

Intended Stimulus

Steady, sustainable effort from start to finish. Runs should feel controlled—conversational early, then slightly uncomfortable later. Squats in disciplined, repeatable sets with minimal rest. Muscle-ups in small sets or confident singles to avoid failure. Aim for consistent round times with a mild negative split in the final 10–15 minutes.

Coach Insight

Pace the first two rounds conservatively: smooth runs, squats in 2–3 sets, and muscle-ups in small, repeatable chunks or quick singles. The one tip: never take the muscle-ups to failure—leave 1–2 reps in reserve every set. Avoid common mistakes: blasting the first run, doing huge early squat sets, or long chalk breaks. Protect hands and keep transitions tight.

Benchmark Notes

Score is total rounds and reps completed in 45 minutes. Hitting 4–5 rounds means steady runs, disciplined squat sets, and consistent muscle-up execution without failure. Below 3 rounds suggests pacing or skill bottlenecks; above 6 rounds is elite aerobic and gymnastics capacity.

Modality Profile

Two of the three movements are gymnastics (air squats and muscle-ups), comprising the majority of time and reps. The run provides the monostructural component. There is no external loading, so weightlifting is absent. Expect roughly 60% gymnastics and 40% running by time for most athletes.

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