Workout Description

Why This Workout Is Hard

This workout combines high-skill gymnastics movements (HSPU and ring muscle-ups) with minimal rest between rounds. The 1-minute caps create time pressure while the 5-round structure accumulates significant shoulder and grip fatigue. Most average CrossFitters will struggle with unbroken HSPUs and ring muscle-ups, especially as fatigue builds. The continuous nature prevents adequate recovery between demanding upper body movements, requiring scaling for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Ring muscle-ups and handstand push-ups require significant upper body strength, particularly pulling and pressing power against bodyweight.
• Stamina (7/10): HSPU max reps station will heavily tax shoulder and tricep stamina, while ring muscle-ups demand sustained upper body endurance.
• Power (7/10): Lateral box jumps are explosive, ring muscle-ups require powerful hip drive and pulling, creating high power demands throughout.
• Flexibility (6/10): HSPU demands shoulder flexibility, ring muscle-ups require thoracic extension and shoulder mobility for proper kipping and transition.
• Speed (5/10): One-minute caps force quick transitions and efficient movement execution, though rest between stations moderates overall speed demands.
• Endurance (4/10): Five rounds with one-minute caps creates moderate cardiovascular demand, but rest periods between stations limit pure aerobic stress.

Movements

• Ring Muscle-Up
• Lateral Box Jump
• Handstand Push-Up

Benchmark Notes

This workout is scored by total reps across 5 rounds of 3 movements with 1-minute caps. Let me break down each movement: Lateral Box Jumps (24/20): These are relatively quick at ~1.5-2 sec per rep when fresh. With only 3 reps required per round, most athletes will complete all 15 total reps (3 reps × 5 rounds) within the 1-minute caps. Handstand Push-Ups (HSPU): This is the limiting factor. HSPUs are highly fatiguing and technical. In fresh state, elite athletes can do 1 HSPU every 2-3 seconds, but in a complex workout they slow to 4-6 seconds per rep due to setup time and fatigue. With 1-minute caps per round: - Round 1: Elite might get 15-20 reps - Round 2: 12-18 reps (fatigue setting in) - Round 3: 10-15 reps - Round 4: 8-12 reps - Round 5: 6-10 reps Total HSPU range: Elite 51-75 reps, Intermediate 25-40 reps, Novice 10-20 reps Ring Muscle-Ups: Another highly limiting movement. Fresh ring muscle-ups take 8-10 seconds including setup and recovery. In a fatigued state within 1-minute caps: - Elite athletes: 4-6 per round early, dropping to 2-3 later - Intermediate: 2-3 per round early, singles later - Novice: May struggle to complete any Total RMU range: Elite 15-25 reps, Intermediate 8-15 reps, Novice 0-5 reps This workout structure is similar to Fight Gone Bad in its multi-movement, time-capped format, but significantly harder due to HSPU and RMU requirements. FGB has L10 at 430-500 total reps, but this workout's movements are much more technical and limiting. Total rep calculation: - Box Jumps: 15 reps (consistent across levels) - HSPU: 10-75 reps (highly variable) - Ring Muscle-Ups: 0-25 reps (highly variable) Final targets: L10: 205 reps (15 box jumps + 65 HSPU + 25 RMU), L5: 125 reps (15 + 35 HSPU + 10 RMU), L1: 45 reps (15 + 15 HSPU + 0 RMU)

Modality Profile

2 out of 3 movements are gymnastics (Handstand Push-Up, Ring Muscle-Up), 1 is weightlifting (Lateral Box Jump uses external object/platform), no monostructural movements