Workout Description

Why This Workout Is Extremely Hard

This 22-minute AMRAP combines multiple high-skill movements (ring muscle-ups, HSPU, double-unders, snatches at 135/95) with high volume (99 DUs, 26 T2B, 21 wall balls). The ring muscle-up alone will stop most average athletes cold, and the snatches at competition weight following grip-intensive gymnastics create compounding fatigue. Most average CrossFitters won't complete even one full round as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The combination of 99 double-unders, 26 toes-to-bars, 22 handstand push-ups, and 21 wall balls per round demands exceptional muscular endurance across shoulders, core, and legs under repeated fatigue.
• Endurance (8/10): A 22-minute AMRAP with high-rep double-unders, wall balls, and toes-to-bars creates sustained cardiovascular demand. Athletes must manage heart rate across diverse movement patterns throughout the entire window.
• Flexibility (7/10): Ring muscle-ups demand shoulder and thoracic mobility, snatches require overhead and hip flexibility, and handstand push-ups need wrist and shoulder range of motion. Above-average mobility is essential throughout.
• Power (7/10): Snatches are inherently explosive, and ring muscle-ups require a powerful kip and transition. Double-unders also demand rhythmic power output. Power is a consistent theme across multiple movements in each round.
• Speed (6/10): Efficient cycling of double-unders and toes-to-bars, quick transitions between six movements, and managing rest strategically are critical. Athletes who move fast through high-rep elements gain significant advantage in round count.
• Strength (6/10): Snatches at 135/95 lb and ring muscle-ups require meaningful strength output. However, the AMRAP format and mixed movements shift emphasis away from maximal force production toward strength endurance.

Movements

• Ring Muscle-Up
• Wall Ball
• Snatch
• Toes-to-Bar
• Handstand Push-Up
• Double-Under

Scaling Options

Ring Muscle-Ups: Scale to 2-3 banded muscle-ups, 3-5 chest-to-bar pull-ups, or 5 pull-ups + 5 ring dips performed separately. HSPUs: Scale to 15-18 reps, use an AbMat for reduced range of motion, or substitute pike push-ups (22 reps) or box pike push-ups for beginners. Double-Unders: Scale to 66 single-unders (3:1 ratio) or 33 attempts at double-unders for athletes still developing the skill. Snatches: Reduce load to 95/65 lb for intermediate athletes or 75/55 lb for newer athletes; substitute power snatches if squat snatch mechanics are not yet solid. Toes-to-Bars: Scale to 18-20 reps, substitute knees-to-elbows, hanging knee raises, or V-ups. Wall Ball Shots: Reduce to 14/10 lb ball or lower the target height; keep reps at 21 to preserve the stimulus. Volume modification: If the full round feels overwhelming, reduce to 1 muscle-up, 15 HSPUs, 66 double-unders, 6 snatches, 18 toes-to-bars, and 15 wall balls.

Scaling Explanation

Scale this workout if you cannot perform at least 1 strict or kipping ring muscle-up, cannot complete 10+ unbroken HSPUs, or if the snatch weight exceeds roughly 70-75% of your 1RM — fatigue will push that effective percentage much higher mid-workout. Athletes who consistently trip on double-unders should sub single-unders to preserve the cardio stimulus rather than spending the entire AMRAP frustrated on the rope. The priority here is maintaining intensity and movement quality across all six stations — if one movement becomes a complete bottleneck (more than 3-4 minutes per station), scale it. The target for Rx athletes is 2+ full rounds in 22 minutes; scaled athletes should aim to complete at least 1.5 rounds with consistent pacing. Technique always wins over load in a long AMRAP — a sloppy snatch under fatigue is a recipe for injury. When in doubt, scale the barbell and keep the gymnastics volume honest.

Intended Stimulus

This is a long-domain AMRAP designed to test your ability to sustain output across a wide variety of demanding skills and movements over 22 minutes. The energy demand is a hard, sustained effort — think of it as a long grind where your engine, skill set, and mental toughness are all taxed simultaneously. The primary challenge is multi-modal: gymnastics skill (ring muscle-ups, HSPUs, toes-to-bars), coordination under fatigue (double-unders, snatches), and raw conditioning (wall balls). The goal is to accumulate as many quality rounds as possible while managing fatigue intelligently across six very different movement patterns. Expect to feel the burn early on the muscle-ups and HSPUs, then carry that fatigue into the barbell and jump rope work.

Coach Insight

Pacing is everything here — go out too hot on the muscle-ups or HSPUs and you'll pay dearly by round two. Treat the first round as a controlled effort, not a sprint. On the ring muscle-up, focus on a strong hip drive and aggressive turnover; if you're stringing them, great, but singles with short rest are smarter than burning out. For the 22 HSPUs, break early — consider sets of 8-7-7 or 6-6-5-5 rather than going to failure. The 99 double-unders are your active recovery — find a rhythm and breathe; don't rush them. On the 8 snatches at 135/95 lb, these are heavy enough to demand respect — use a hook grip, reset each rep if needed, and prioritize position over speed. Singles are perfectly acceptable here. For the 26 toes-to-bars, break into sets of 8-9-9 or smaller to protect your grip, which will already be taxed from muscle-ups and snatches. Wall balls close the round — push the pace here since it's the last movement before you reset. Common mistakes: going unbroken on HSPUs too early, rushing the snatch setup under fatigue, and letting double-unders become a mental spiral after a trip. Stay composed and keep transitions tight.

Benchmark Notes

Each round is 1 ring muscle-up, 22 handstand push-ups, 99 double-unders, 8 snatches at 135/95 lb, 26 toes-to-bars and 21 wall balls: 177 reps. L5 (1.85-2.25 rounds) takes about 10 minutes a round, mostly on the handstand push-ups and toes-to-bars. Elite athletes hold about 3:30 a round (5.5+ in 22 minutes).

Modality Profile

6 movements total: Ring Muscle-Up (G), Handstand Push-Up (G), Double-Under (G), Toes-to-Bar (G) = 4 Gymnastics; Snatch (W), Wall Ball (W) = 2 Weightlifting. No monostructural movements. 4/6 = 67% G, 2/6 = 33% W, rounded to 50/50 per rounding rules for two modalities.

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