Workout Description

Why This Workout Is Very Hard

Advanced gymnastics (24 total ring muscle-ups) paired with heavy single-arm snatches (85/60 lb) creates a high-skill, high-power demand under fatigue. Two SkiErg sprints add aerobic strain and elevate heart rate before and after the complex work. Grip, shoulders, and midline are heavily taxed. Completing unbroken sets requires elite capacity; most will need strategic breaks.

Benchmark Times for Toomey in Placid

• Elite: <13:00
• Advanced: 15:00-16:00
• Intermediate: 17:00-18:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Three rounds of muscle-ups and heavy dumbbell snatches require sustained upper-body and trunk endurance. Managing repeated sets under fatigue is key to maintaining output without large breaks.
• Power (6/10): Explosive hip extension drives both the kipping ring muscle-up and the dumbbell snatch. Athletes who can produce power repeatedly will cycle reps faster and conserve grip.
• Speed (5/10): Transitions and crisp sets matter, but pacing is constrained by skill and fatigue. Smooth, quick sets with controlled breaks will beat reckless sprinting that leads to failure.
• Endurance (5/10): Two SkiErg bouts bookend the workout and elevate heart rate, but the middle is skill and power biased. Aerobic fitness matters for recovery between sets and keeping transitions brisk without redlining.
• Strength (4/10): The 85/60 lb dumbbell demands significant single-arm strength and stability. However, this is not a max-effort day; strength supports cycling the load efficiently rather than testing 1-rep capacity.
• Flexibility (3/10): Adequate shoulder extension and external rotation for ring support and a stable overhead position for snatches are required. Mobility needs are present but not extreme for most athletes.

Movements

• Ring Muscle-Up
• Ski Erg
• Alternating Dumbbell Snatch

Scaling Options

Scale to: 6 Bar Muscle-Ups + 16 DB Snatch (70/50) • 4 Ring MU or 8 Chest-to-Bar Pull-Ups + 16 DB Snatch (50/35) • 8 Pull-Ups + 8 Dips (or 12 Jumping C2B) + 16 DB Snatch (35/20); Ski 21/18 or 15 calories as needed

Scaling Explanation

These options preserve a pulling-to-pushing skill stimulus and unilateral load while adjusting complexity, volume, and weight so athletes can keep moving and finish near the intended time domain.

Intended Stimulus

A strong, controlled push from start to finish. The SkiErg should feel like a brisk buy-in and closer, not an all-out sprint. In the middle, smooth sets of muscle-ups and steady snatch cycling—avoiding failure—keep you moving. Grip and shoulders should burn, but breathing remains under control with short, planned breaks.

Coach Insight

Pace the first SkiErg at 80–85% and settle your breathing before the rings. Break muscle-ups one rep short of failure from the start. Biggest tip: Protect your grip—place the dumbbell down early rather than missing a ring rep. Avoid: Redlining the first Ski, overgripping the dumbbell, or chasing unbroken muscle-ups you can’t repeat in rounds two and three.

Benchmark Notes

Use the times to gauge pacing and scaling. If you can’t confidently finish within ~18–20 minutes, reduce muscle-up volume/skill or the dumbbell load. Strong athletes will land near 13–16 minutes; newer athletes should target under the 22-minute cap with appropriate modifications.

Modality Profile

Gymnastics (ring muscle-ups) accounts for major technical and time cost. Weightlifting (heavy dumbbell snatches) is similarly dominant and dictates break strategy. Monostructural work (SkiErg) is a smaller but meaningful component that spikes heart rate and influences fatigue going into and out of the middle rounds.

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