Workout Description
15-10-5 reps for time of:
Burpees
Overhead squats (95 | 135 lb.)
Time cap: 5 minutes
Why This Workout Is Very Hard
For the average CrossFit athlete, Ringer 2 is Very Hard because Overhead Squat at up to 135 lb and Burpee meet a roughly 5:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Only experienced athletes are likely to preserve every Rx standard.
Benchmark Times for Ringer 2
- Elite: <3:09
- Advanced: 3:44-4:19
- Intermediate: 5:00-0:2.55
- Beginner: >0:0.75
Training Focus
This workout develops the following fitness attributes:
- Speed (7/10): The 5:00 scoring window and 2 movements score 0.7 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- Strength (4/10): External loading and force demands score 0.4 for strength. The prescription reaches about 135 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Power (4/10): Burpee drive a 0.4 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Stamina (3/10): The repeated work around Overhead Squat at up to 135 lb and Burpee scores 0.3 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Flexibility (3/10): Overhead Squat create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
- Endurance (2/10): Ringer 2 scores 0.2 for endurance because its 5:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
Scaling Options
Reduce Overhead Squat to a load that permits crisp small sets without failed reps.
Scaling Explanation
Choose options that keep the athlete working in the short, high-output domain and capable of meaningful progress inside the 5:00 cap. Preserve the primary challenge of Overhead Squat at up to 135 lb and Burpee, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Ringer 2 is intended as a short, high-output test centered on Overhead Squat at up to 135 lb and Burpee. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.
Coach Insight
Start at a pace you can repeat through the middle of the workout, and break Overhead Squat at up to 135 lb and Burpee before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.
Benchmark Notes
Many average athletes will meet the 5:00 cap, so lower levels grade rounds completed and every finisher ranks above a capped score. L5 is anchored around 2 rounds; the fastest finisher target is 2:51, with Overhead Squat at up to 135 lb and Burpee as the primary limiters.
Modality Profile
Counting each unique movement once, G includes Burpee; W includes Overhead Squat. That produces G 50%, M 0%, and W 50%.
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