Workout Description
Why This Workout Is Very Hard
The ring muscle-up is the primary limiting factor — a high-skill movement that many average athletes can't reliably hit when fresh, let alone after a sprint row, 10 d-ball over-the-shoulders, and 7 T2B that progressively destroy grip and shoulder endurance. The 2:00 window is extremely tight (200m row alone takes ~45-50 seconds), creating real time pressure. With a 2:1 work-to-rest ratio across 5 rounds, cumulative fatigue compounds each successive attempt at the RMU.
Training Focus
This workout develops the following fitness attributes:
- Power (7/10): Dead ball over-the-shoulder is a highly explosive hip extension movement, and the ring muscle-up demands a powerful pull and transition. Both movements are primary power expressions, driving this domain score high.
- Speed (6/10): The strict 2-minute work window forces athletes to transition quickly and cycle movements efficiently under fatigue. Wasted time between movements can mean failing to complete the round, making speed a key performance driver.
- Stamina (5/10): Cumulative volume across 5 rounds—50 d-ball OTS, 35 T2B, 20 burpees—creates meaningful muscular fatigue, particularly through grip, core, and posterior chain, though individual round volume is moderate.
- Strength (5/10): The 60# dead ball OTS demands moderate hip and posterior chain force, while the ring muscle-up requires significant relative upper body strength. Low rep counts limit maximal strength expression.
- Flexibility (5/10): T2B demands active hip flexor flexibility and lat mobility; the ring muscle-up requires solid shoulder range and body positioning. Combined, these impose moderate but meaningful mobility requirements across multiple joints.
- Endurance (4/10): The 2:00 on/1:00 off interval format for 5 rounds creates cardiovascular stress but rest periods prevent sustained aerobic demand. The row anchors some aerobic stimulus, but overall it's more interval than endurance.
Movements
- Ring Muscle-Up
- Burpee
- D-Ball Ground to Shoulder
- Toes-to-Bar
- Row
Modality Profile
5 total movements: Gymnastics (3) = Toes-to-Bar, Burpee, Ring Muscle-Up → 60%; Monostructural (1) = Row → 20%; Weightlifting (1) = D-Ball Ground to Shoulder → 20%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | The 2:00 on/1:00 off interval format for 5 rounds creates cardiovascular stress but rest periods prevent sustained aerobic demand. The row anchors some aerobic stimulus, but overall it's more interval than endurance. |
| Stamina | 5/10 | Cumulative volume across 5 rounds—50 d-ball OTS, 35 T2B, 20 burpees—creates meaningful muscular fatigue, particularly through grip, core, and posterior chain, though individual round volume is moderate. |
| Strength | 5/10 | The 60# dead ball OTS demands moderate hip and posterior chain force, while the ring muscle-up requires significant relative upper body strength. Low rep counts limit maximal strength expression. |
| Flexibility | 5/10 | T2B demands active hip flexor flexibility and lat mobility; the ring muscle-up requires solid shoulder range and body positioning. Combined, these impose moderate but meaningful mobility requirements across multiple joints. |
| Power | 7/10 | Dead ball over-the-shoulder is a highly explosive hip extension movement, and the ring muscle-up demands a powerful pull and transition. Both movements are primary power expressions, driving this domain score high. |
| Speed | 6/10 | The strict 2-minute work window forces athletes to transition quickly and cycle movements efficiently under fatigue. Wasted time between movements can mean failing to complete the round, making speed a key performance driver. |
5 rounds:2:00200 meter row10 d ball OTS 60#7 T2B4 Burpees1 RMU1:00 rest