Workout Description

Why This Workout Is Very Hard

High-skill gymnastics and technical Olympic lifting under fatigue make this a very hard workout. The ring muscle-up requires advanced pulling and pressing strength with coordination, while the squat snatch at 135/95 lb demands power, mobility, and precision. Low total reps keep the time short, but mistakes and failed reps spike fatigue quickly.

Benchmark Times for Regionals 11.5

• Elite: <3:00
• Advanced: 4:00-5:00
• Intermediate: 6:00-7:30
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Explosive hip extension drives both the snatch and a powerful kip for muscle-ups. Efficient bar speed and crisp turnover are essential for fast times without accumulating excessive fatigue from grinding reps.
• Strength (6/10): Squat snatches at 135/95 lb require solid pulling strength and strong overhead support. Ring muscle-ups demand significant relative strength in the pull and dip to perform reliable reps under fatigue.
• Speed (6/10): Quick transitions and decisive barbell singles or short touch-and-go sets drive pace. There’s urgency, but not a full sprint—composure is needed to preserve technique on ring muscle-ups and snatches.
• Stamina (6/10): Forty-two total challenging reps push local muscular endurance in pulling, dipping, and overhead squat positions. Athletes must manage small sets and recover quickly to avoid failed reps while maintaining consistent movement quality.
• Flexibility (5/10): A stable, deep overhead squat position requires ankle, hip, thoracic, and shoulder mobility. Ring transitions also need comfortable shoulder range to avoid overextension and maintain safe positions while fatigued.
• Endurance (3/10): Short time domain with no cyclical cardio. Heart rate spikes from repeated high-skill efforts, but sustained aerobic output is limited. Breathing matters, yet the limiter is mostly skill and recovery between heavy, technical reps.

Scaling Options

Scale to: Strict pull-up + ring dip complex (1+1 per MU) • Jumping ring muscle-ups or low ring transitions • Squat snatch at 115/75 or 95/65 lb

Scaling Explanation

These options preserve pulling/dipping demand and the technical squat snatch pattern while adjusting skill and load so athletes stay moving with quality under the intended intensity.

Intended Stimulus

Fast but controlled sprint with elite athletes moving nearly unbroken. Aim for crisp muscle-ups, then quick singles or small sets on snatches to keep moving. Breathing stays high, but technique must remain sharp. The workout should feel highly technical, explosive, and tense, with minimal standing around and smart, short breaks.

Coach Insight

Open at 80–85%. Break muscle-ups before you fail, then move immediately to disciplined snatch singles with short, consistent rests. The one tip: Protect technique on the snatch—commit to fast singles with a perfect setup every rep. Avoid no-reps, failed transitions, and chasing big snatch sets. Keep chalking and setup time minimal.

Benchmark Notes

Scores reflect a wide range: beginners may time-cap, while advanced athletes finish in 3–6 minutes. Target L5 around 7:30 by managing small sets and quick singles on snatches. Faster times require unbroken or near-unbroken muscle-ups and minimal rest between disciplined snatch singles.

Modality Profile

Even split between gymnastics and weightlifting. Time is shared between ring muscle-ups (high-skill pulling and pressing) and squat snatches (technical barbell work). No monostructural component; intensity comes from skill density and managing transitions between the two demanding modalities.

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