Workout Description

Why This Workout Is Very Hard

Ring muscle-ups are a high-skill movement that most average CrossFitters struggle with, especially under fatigue. The 25-minute continuous AMRAP creates relentless accumulation across three demanding elements with no built-in rest. Thrusters at 115/75 are moderate-heavy and will compound shoulder/leg fatigue from muscle-ups. The 17-cal row adds significant aerobic demand between rounds. Most athletes will hit muscle-up failure repeatedly, forcing extended breaks. The combination of high skill requirement, continuous work, and multi-modal fatigue makes this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume muscular endurance test across pulling, pushing, and leg musculature. Ring muscle-ups and thrusters will accumulate fatigue rapidly over multiple rounds, testing sustained output capability.
• Endurance (8/10): A 25-minute AMRAP with continuous rowing and compound movements creates significant cardiovascular demand. The duration and lack of programmed rest heavily tax aerobic capacity throughout.
• Flexibility (6/10): Ring muscle-ups require significant shoulder mobility and thoracic extension. Thrusters demand good overhead position, hip, and ankle mobility. Above-average range of motion needed throughout.
• Power (6/10): Ring muscle-ups are explosive pulling movements requiring hip drive and fast transition. Thrusters demand powerful hip extension and overhead drive. Both movements lose power output as fatigue accumulates.
• Strength (5/10): Moderate strength demand from 115/75 lb thrusters and strict bodyweight control for ring muscle-ups. Not maximal loading, but sufficient resistance to challenge strength endurance under fatigue.
• Speed (5/10): Moderate pacing required to sustain output over 25 minutes. Transition efficiency between rowing, muscle-ups, and thrusters matters, but not a sprint-pace workout. Strategic cycling prevents burnout.

Movements

• Ring Muscle-Up
• Thruster
• Row

Scaling Options

Reduce thruster weight to 95/65 or 75/55 lbs to maintain sets of 4+. Substitute ring muscle-ups with: chest-to-bar pull-ups + ring dips (3+3), jumping muscle-ups, or banded muscle-ups. Reduce to 2 muscle-ups if maintaining quality movement. Scale row to 12-14 calories if unable to maintain sub-1:30 pace. Consider reducing time to 20 minutes for newer athletes while maintaining movement quality.

Scaling Explanation

Scale if you cannot perform 3+ consecutive ring muscle-ups when fresh, cannot complete 8 thrusters unbroken at prescribed weight, or cannot maintain sub-2:00/500m row pace. Priority is maintaining movement quality and consistent round times - if rounds slow by more than 2 minutes after round 3, you've scaled incorrectly. Goal is to finish feeling challenged but not destroyed, completing 4+ full rounds with no failed muscle-up attempts. Intensity trumps load here - better to move lighter weight quickly than grind heavy weight slowly.

Intended Stimulus

Moderate-to-long duration aerobic capacity test lasting 20-25 minutes. Primary oxidative energy system with repeated glycolytic bursts. Tests ability to maintain consistent output across high-skill gymnastics, moderate-load barbell cycling, and sustained monostructural work. Mental toughness is critical as fatigue accumulates across 6-8+ rounds.

Coach Insight

Target 5-6 rounds for competitive athletes, 4-5 for intermediate. Ring muscle-ups should be done in singles or quick doubles to preserve shoulders - no grinding reps. Break thrusters early at 5-3 or 4-4 before hitting failure; maintain fast singles if needed in later rounds. Row at 80-85% effort, using it as active recovery while keeping damper at 4-6. Transitions matter - have barbell loaded and ready, chalk pre-applied. Biggest mistake is going unbroken on thrusters in round 1-2 and paying the price rounds 3+. Grip fatigue from muscle-ups will affect thruster hold, so consider mixed grip if needed.

Benchmark Notes

This is a 25-minute AMRAP with 3 Ring Muscle-Ups, 8 Thrusters (115/75 lb), and 17 calorie Row. Each round contains 28 total reps/calories. **ANCHOR REFERENCE**: The closest benchmark is **Amanda** (9-7-5 ring muscle-up + squat snatch 135/95), which provides guidance for ring muscle-up pacing in a complex workout. Amanda times: L10: 420-480 sec / 540-600 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, this workout is AMRAP format over 25 minutes (1500 sec), so we'll calculate rounds completed rather than time. **MOVEMENT BREAKDOWN (per round, fresh state)**: 1. **Ring Muscle-Ups (3 reps)**: 8-10 sec per rep in fresh state = 24-30 sec for 3 reps. Ring muscle-ups are highly technical and fatiguing, requiring setup, kip, transition, and recovery. 2. **Thrusters (115/75 lb)**: This is heavier than Fran weight (95/65). At 115 lb, elite athletes: 2.5-3 sec/rep, intermediate: 3.5-4 sec/rep, novice: 5-6 sec/rep. For 8 reps: Elite 20-24 sec, Intermediate 28-32 sec, Novice 40-48 sec. 3. **Row (17 calories)**: Elite pace ~12-15 cal/min = 68-85 sec for 17 cal. Intermediate ~10-12 cal/min = 85-102 sec. Novice ~8-10 cal/min = 102-127 sec. 4. **Transitions**: 3 transitions per round (muscle-ups→thrusters→row→muscle-ups). Elite: 3-5 sec each = 9-15 sec total. Intermediate: 6-10 sec each = 18-30 sec. Novice: 10-15 sec each = 30-45 sec. **ROUND TIME ESTIMATES (with progressive fatigue)**: **Elite (L10) athlete**: - Round 1-2: 30 + 22 + 75 + 12 = 139 sec (2:19) - Round 3-4: Apply 1.15x fatigue on muscle-ups and thrusters = 35 + 25 + 78 + 12 = 150 sec (2:30) - Round 5-6: Apply 1.25x = 38 + 28 + 82 + 12 = 160 sec (2:40) - Round 7-8: Apply 1.35x = 41 + 30 + 85 + 12 = 168 sec (2:48) - Round 9-10: Apply 1.5x = 45 + 33 + 88 + 12 = 178 sec (2:58) - Rounds 11+: Apply 1.7x = 51 + 37 + 92 + 12 = 192 sec (3:12) Total time for elite: 2×139 + 2×150 + 2×160 + 2×168 + 2×178 + 192 = 1462 sec. This yields approximately **15-16 rounds** in 1500 sec (25 min). **Intermediate (L5) athlete**: - Round 1-2: 40 + 30 + 95 + 20 = 185 sec (3:05) - Round 3-4: Apply 1.2x = 48 + 36 + 100 + 20 = 204 sec (3:24) - Round 5-6: Apply 1.35x = 54 + 41 + 105 + 20 = 220 sec (3:40) - Round 7-8: Apply 1.5x = 60 + 45 + 110 + 20 = 235 sec (3:55) - Round 9: Apply 1.7x = 68 + 51 + 115 + 20 = 254 sec (4:14) Total: 2×185 + 2×204 + 2×220 + 2×235 + 254 = 1942 sec. This yields approximately **9-10 rounds** in 1500 sec. **Novice (L1) athlete**: - Round 1-2: 60 + 45 + 120 + 35 = 260 sec (4:20) - Round 3: Apply 1.3x = 78 + 59 + 130 + 35 = 302 sec (5:02) - Rounds 4+: Apply 1.5x+ with significant breaks = 350+ sec per round Total: 2×260 + 302 + 350 = 1172 sec for 4 rounds, leaving ~328 sec for partial round 5. This yields approximately **3-4 rounds** in 1500 sec. **CROSS-CHECK WITH AMANDA**: Amanda's ring muscle-up + barbell complex shows elite athletes completing 21 total muscle-ups in 7-8 minutes. This workout requires 3 muscle-ups per round, so 15 rounds = 45 muscle-ups over 25 minutes, which is proportionally consistent (45 MU in 25 min vs 21 MU in 7-8 min, accounting for the heavier thrusters and rowing volume). **FINAL BENCHMARK LEVELS (Male)**: - L10 (Elite): 15+ rounds - L9: 13.5-15 rounds - L8: 12-13.5 rounds - L7: 10.5-12 rounds - L6: 9-10.5 rounds - L5 (Median): 9 rounds - L4: 7.5-9 rounds - L3: 6-7.5 rounds - L2: 4.5-6 rounds - L1 (Scaled): 3-4.5 rounds **FEMALE BENCHMARKS**: Women use 75 lb thrusters (vs 115 lb for men), which is approximately 65% of male weight. Ring muscle-ups remain equally challenging technically. Expected performance: 15-20% fewer rounds due to the combination of strength demands and muscle-up technical requirements. **FINAL RECAP**: - **Male L10**: 15 rounds | **L5**: 9 rounds | **L1**: 3 rounds - **Female L10**: 12 rounds | **L5**: 7 rounds | **L1**: 2.5 rounds

Modality Profile

Three movements across all three modalities: Ring Muscle-Up (Gymnastics), Row (Monostructural), and Thruster (Weightlifting). Each modality represents one movement, resulting in an even 33/33/34 split.