Workout Description

Why This Workout Is Hard

Ring muscle-ups are a high-skill movement that most average CrossFitters struggle with, especially under fatigue. While the 1-minute rest provides recovery, performing 18 total muscle-ups across 6 rounds creates significant grip and upper body fatigue accumulation. The double-unders and sit-ups between rounds don't allow full recovery of pulling muscles. Many athletes will need to scale the muscle-ups, making this challenging for the average population despite the built-in rest periods.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups and sit ups in moderate rep ranges across six rounds will heavily tax upper body pulling stamina and core endurance.
• Endurance (7/10): Six rounds with one-minute rest creates significant cardiovascular demand, especially with double unders elevating heart rate between strength movements.
• Strength (6/10): Ring muscle ups require significant upper body strength for the transition and dip portion, demanding considerable force production capability.
• Speed (6/10): Fast double under cycling and efficient muscle up transitions are crucial for maintaining intensity, despite the structured rest periods.
• Power (5/10): Double unders require explosive hip extension and coordination, while muscle ups need powerful pulling and pressing in the transition phase.
• Flexibility (4/10): Ring muscle ups demand shoulder mobility and thoracic extension, while sit ups require hip flexion and spinal mobility throughout range.

Movements

• Ring Muscle-Up
• Sit-Up
• Double-Under

Benchmark Notes

This workout consists of 6 rounds of 3 Ring Muscle Ups, 9 Sit Ups, and 27 Double Unders with 1 minute rest between rounds. I'll analyze this movement by movement and compare to relevant anchors. Movement Analysis: - Ring Muscle Ups: 8-10 sec per rep fresh, but highly fatiguing - Sit Ups: 1-1.5 sec per rep - Double Unders: 0.5 sec per rep in rhythm - Rest: 60 seconds between rounds (5 minutes total rest) Round-by-Round Breakdown: Round 1 (fresh): RMU 24-30s, Sit-ups 9-14s, DU 14-18s, transitions 5s = 52-67s + 60s rest Round 2: RMU 27-36s (+15%), Sit-ups 10-15s, DU 14-18s = 51-69s + 60s rest Round 3: RMU 30-42s (+25%), Sit-ups 11-16s, DU 15-20s = 56-78s + 60s rest Round 4: RMU 33-48s (+35%), Sit-ups 12-18s, DU 16-22s = 61-88s + 60s rest Round 5: RMU 36-54s (+50%), Sit-ups 13-20s, DU 17-24s = 66-98s + 60s rest Round 6: RMU 39-60s (+65%), Sit-ups 14-22s, DU 18-27s = 71-109s (no rest) Total work time: 357-509 seconds Total rest time: 300 seconds Total workout time: 657-809 seconds Anchor Comparison: The closest anchor is Amanda (9-7-5 Ring Muscle-Up + Squat Snatch 135/95) with benchmarks of L10: 420-480s, L5: 720-840s, L1: 1080-1380s. However, this workout has 18 total ring muscle-ups vs Amanda's 21, but includes additional movements (sit-ups, double-unders) and structured rest periods. The ring muscle-ups are the primary limiting factor. With 18 total RMUs spread across 6 rounds with rest, this should be faster than Amanda's 21 RMUs in 3 rounds without rest, but the additional movements and fatigue from the longer format will add time. Adjusting from Amanda anchor: approximately 15% faster due to fewer RMUs and rest periods, but accounting for the additional movements and 6-round fatigue pattern. Final Benchmarks: L10: 720s (12:00) - Elite athletes with efficient RMUs L5: 1200s (20:00) - Average CrossFitter managing RMUs in small sets L1: 1800s (30:00) - Novice struggling with RMUs, frequent breaks

Modality Profile

Ring Muscle-Up and Sit-Up are gymnastics movements (bodyweight), Double-Under is also gymnastics (bodyweight coordination skill with jump rope). All three movements are gymnastics, so G: 100%. However, given the complexity difference where Ring Muscle-Up is highly technical gymnastics, this could be viewed as G: 67, W: 33 if considering the ring muscle-up's strength component, but by strict definition all are gymnastics movements.