Workout Description

Why This Workout Is Very Hard

A high-skill triplet with 40 ring muscle-ups, significant wall-ball volume, and 80 rowing calories under a 20-minute cap. The muscle-ups demand advanced gymnastics capacity and smart partitioning to avoid failure. The total work challenges aerobic capacity and stamina while punishing grip and shoulders. Strong athletes may still time cap without deliberate strategy and strict movement standards.

Benchmark Times for Open 20.5

• Elite: <8:00
• Advanced: 11:00-13:00
• Intermediate: 14:00-15:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps and repeated contractions in shoulders, pulling, and legs test local muscular endurance. Avoiding muscle-up failure and cycling wall balls under fatigue is the limiting factor for many athletes.
• Endurance (6/10): Twenty-minute cap with sustained rowing and continuous sets across movements requires steady aerobic output without redlining. Breathing control and pacing on the row and wall balls are key to maintain throughput.
• Speed (6/10): Transition discipline and quick, sustainable rep cycling drive better times. Over-speeding early leads to muscle-up misses and costly resets later.
• Power (5/10): Explosive hip extension drives efficient ring muscle-ups and powerful wall-ball shots. Athletes benefit from crisp, poppy reps but must balance power with repeatability.
• Flexibility (3/10): Adequate shoulder mobility for rings and solid squat depth/position for wall balls are required. Demands are real but not extreme if positions are well-practiced.
• Strength (2/10): No maximal loading is present. Strength matters for efficient ring turnover and keeping wall-ball positions solid, but heavy absolute strength is not the main limiter here.

Scaling Options

Scale to: 40 Bar Muscle-Ups; 80-cal Row; 120 Wall Ball Shots (20/14 lb, 10/9 ft) • 60 Chest-to-Bar Pull-Ups + 60 Ring Dips; 70-cal Row; 100 Wall Ball Shots (14/10 lb) • 80 Pull-Ups (banded or jumping) + 80 Push-Ups; 60-cal Row; 90 Wall Ball Shots (10/6 lb, 9/8 ft)

Scaling Explanation

These options preserve the pull-to-press balance, overall volume, and aerobic demand while adjusting skill, load, and reps so athletes can move consistently without repeated failures.

Intended Stimulus

A sustained, challenging effort with smart partitioning to minimize failed muscle-ups and long breaks. Row at a pace you can repeat after getting off the rings, then attack wall balls in manageable chunks with short, planned rests. The finish should feel like a controlled grind with a strong push in the last 3–5 minutes.

Coach Insight

Pace the gymnastics first. Open with small, repeatable muscle-up sets (e.g., 3–5) to protect your grip and shoulders. Your one big tip: never miss a muscle-up—break early, rest short, and keep moving. Avoid rowing too hard early and doing huge wall-ball sets that spike your heart rate. Smooth transitions beat max sets.

Benchmark Notes

Times are set from time-capped finishes (20:00) down to elite completions around 8–11 minutes. If you’re near L5 (15:00), you likely manage small, consistent muscle-up sets, steady rowing, and 2–3 wall-ball breaks per 30 reps. Faster times require near-zero muscle-up failure and quick transitions.

Modality Profile

Gymnastics (ring muscle-ups) and weightlifting (wall balls) split the bulk of volume and skill time, with the row adding a sizable monostructural demand. For many, rest and setup around muscle-ups increase the gymnastics share, while wall-ball sets and rowing each claim similar chunks of the total time.

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