Workout Description
Why This Workout Is Hard
This workout combines moderate-to-heavy skill work (RMU, strict ring pull-ups) with significant volume across 5 rounds. The 15 cal row + 10 T2B + 5 RMU creates continuous intensity, while the accessory work (strict ring pull-ups with vest, ring knee raises, explosive curls) compounds grip and shoulder fatigue. The 5x5 and 5x10 rep schemes prevent full recovery between rounds. Average athletes will experience cumulative fatigue affecting later rounds, particularly on skill movements like RMU.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of pulling (T2B, RMU, ring pull-ups) and accessory work (knee raises, curls, face pulls) demands significant muscular endurance across multiple muscle groups over five rounds.
- Strength (7/10): Weighted ring pull-ups (14# vest), explosive barbell curls (55#), and weighted knee raises (25#) provide moderate strength stimulus. RMU and strict pull-ups test pulling strength capacity.
- Endurance (6/10): 5 rounds of rowing and gymnastics movements create moderate cardiovascular demand. The 15-calorie row per round sustains aerobic effort, though strength-focused movements limit pure cardio stimulus.
- Power (6/10): Explosive barbell curl toss and RMU demand power output. However, strict ring pull-ups and high-rep accessory work emphasize strength-endurance over pure explosiveness.
- Flexibility (5/10): T2B and RMU require moderate shoulder and hip mobility. Ring work demands shoulder stability and range. Most movements stay within standard CrossFit ROM requirements.
- Speed (4/10): Workout emphasizes controlled, deliberate movement rather than rapid cycling. Strength-focused gymnastics and loaded movements require technical precision over speed.
Movements
- Ring Muscle-Up
- Toes-to-Bar
- Face Pull
- Barbell Curl
- Hanging Knee Raise
- Row
- Ring Pull-Up
Modality Profile
Gymnastics movements dominate: Toes-to-Bar, Ring Muscle-ups, Strict Ring Pull-ups, Ring Knee Raises (7 movements). Monostructural: Row (1 movement). Weightlifting: Explosive Barbell Curl Toss, Band Curls, Band Face Pulls (3 movements). Total: 11 unique movements. G: 7/10=70%, M: 1/10=10%, W: 3/10=30% (rounded to 20% for balance).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | 5 rounds of rowing and gymnastics movements create moderate cardiovascular demand. The 15-calorie row per round sustains aerobic effort, though strength-focused movements limit pure cardio stimulus. |
| Stamina | 8/10 | High volume of pulling (T2B, RMU, ring pull-ups) and accessory work (knee raises, curls, face pulls) demands significant muscular endurance across multiple muscle groups over five rounds. |
| Strength | 7/10 | Weighted ring pull-ups (14# vest), explosive barbell curls (55#), and weighted knee raises (25#) provide moderate strength stimulus. RMU and strict pull-ups test pulling strength capacity. |
| Flexibility | 5/10 | T2B and RMU require moderate shoulder and hip mobility. Ring work demands shoulder stability and range. Most movements stay within standard CrossFit ROM requirements. |
| Power | 6/10 | Explosive barbell curl toss and RMU demand power output. However, strict ring pull-ups and high-rep accessory work emphasize strength-endurance over pure explosiveness. |
| Speed | 4/10 | Workout emphasizes controlled, deliberate movement rather than rapid cycling. Strength-focused gymnastics and loaded movements require technical precision over speed. |
5RFT:15 Cal Row10 T2B5 RMU5x5Strict ring pull-up (14# vest)5x10 ring knee raise 25#5x10Explosive barbell curl toss 55#25 band curl1:00 band face pull25 band curl1:00 band face pull