Workout Description

Why This Workout Is Very Hard

High-skill gymnastics (35 total ring muscle-ups) paired with 105 light barbell reps creates a potent, grip-heavy couplet. The muscle-ups are the limiter for many, especially under rising heart rate from cycling SDHPs. Expect 12–25 minutes for most Rx athletes, with advanced capacity required to hold pace and preserve mechanics as grip and shoulders fatigue.

Benchmark Times for Tyler

• Elite: <11:00
• Advanced: 13:00-15:00
• Intermediate: 17:00-20:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High local muscular endurance in grip, pulling, and triceps from 35 ring muscle-ups and 105 SDHP. Athletes must sustain repeatable sets and minimize failure under fatigue.
• Power (6/10): Kipping muscle-ups and the aggressive hip drive of SDHP benefit from powerful hip extension and timing to reduce arm fatigue and keep cycle speed high.
• Speed (6/10): Fast transitions and efficient barbell cycling can shave minutes. Too much acceleration risks early grip blow-up, so speed must be controlled by skill and pacing.
• Strength (5/10): Loads are moderate, but ring muscle-ups demand solid pulling and pressing strength. SDHPs require strong posterior chain and upper back to maintain positions as fatigue accumulates.
• Endurance (4/10): No monostructural element, but 12–20 minutes of continuous work keeps heart rate elevated. Aerobic capacity supports steady pacing between gymnastics attempts and barbell sets without long rests.
• Flexibility (3/10): Requires functional shoulder and thoracic mobility for stable rings and a safe SDHP pull path. Hip mobility supports consistent sumo setup and depth without compromising spine position.

Movements

• Sumo Deadlift High Pull
• Muscle-Up

Scaling Options

Scale to: 7 Jumping Ring Muscle-Ups + 95/65 lb • 7 Chest-to-Bar Pull-Ups + 7 Ring Dips + 75/55 lb • 7 Pull-Ups + 7 Box Dips + 65/45 lb

Scaling Explanation

Each option preserves the pull–press gymnastics demand and barbell cycling while adjusting skill and load so athletes can keep moving with small, sustainable sets and minimal failures.

Intended Stimulus

A grinding, high-skill couplet that feels like a sustained push, not an all-out sprint. Barbell sets should be fast but controlled to save grip and shoulders for the rings. Muscle-up sets remain small and repeatable with minimal chalk breaks. Heart rate stays high, but focus stays on quality reps and avoiding failures.

Coach Insight

Open with manageable MU sets (e.g., 4/3 or 3/2/2). Aim to keep SDHP to 1–2 quick sets throughout. Your one tip: Protect your grip—relax the hands at the top of SDHP and shake out before rings. Common mistakes: Going unbroken early and redlining, death-gripping the bar, soft lockouts on MU, and yanking SDHP with a rounded back.

Benchmark Notes

Times are grouped from slower to faster finishes. If you’re around 20 minutes, you’re right in the middle. Breaking 15 minutes indicates strong muscle-up capacity and efficient SDHP cycling. Over 25 minutes often means excessive failed reps or too much rest between sets.

Modality Profile

A gymnastics–weightlifting couplet. The rings are the high-skill limiter and consume significant time for many, but the barbell volume is higher and typically occupies slightly more total work time, so weightlifting edges out gymnastics overall.

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