Workout Description

Why This Workout Is Hard

This workout combines high-skill gymnastics movements (ring muscle-ups, handstand push-ups) with cardio intervals and double-unders under fatigue. The 3-minute AMRAPs create significant accumulation, especially with 30 double-unders opening each round before technical movements. Ring muscle-ups and HSPU will be limiting factors for most athletes, requiring scaling. The work-to-rest ratio allows some recovery but the skill demands under fatigue make this challenging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume double unders combined with challenging gymnastics movements like muscle ups, HSPU, and T2B test muscular endurance extensively.
• Endurance (8/10): Multiple cardio intervals with bike and row, plus sustained AMRAPs create significant cardiovascular demand over the entire workout duration.
• Flexibility (7/10): Ring muscle ups, handstand push ups, and toes to bar all require substantial shoulder mobility and hip flexibility for proper execution.
• Strength (6/10): Ring muscle ups and handstand push ups require significant upper body strength, while other movements demand moderate strength levels.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling, especially during the shorter one-minute cardio intervals for maximum output.
• Power (4/10): Double unders and explosive portions of muscle ups require power, but sustained nature limits pure explosive output focus.

Movements

• Ring Muscle-Up
• Toes-to-Bar
• Bike
• Handstand Push-Up
• Row
• Double-Under

Benchmark Notes

This workout consists of alternating cardio intervals and gymnastics AMRAPs, scored by total reps completed across all segments. Breaking down each section: BIKE INTERVALS (2x 1-min): Elite athletes can sustain 18-22 cal/min on bike, intermediates 12-16 cal/min, beginners 8-12 cal/min. Total bike calories: L10: 80-88, L5: 56-64, L1: 32-40. ROW INTERVALS (2x 1-min): Similar to bike but slightly higher output - L10: 85-90 cal, L5: 60-65 cal, L1: 35-42 cal. GYMNASTICS AMRAPs: First AMRAP (3 min, 30 DU + 3 RMU): Ring muscle-ups are extremely limiting. Elite athletes might complete 4-5 rounds (132-165 reps), intermediates 2-3 rounds (66-99 reps), beginners might struggle to complete even 1 round with RMU scaling (33 reps). Second AMRAP (3 min, 30 DU + 4 HSPU): HSPU less limiting than RMU. Elite: 5-6 rounds (170-204 reps), intermediate: 3-4 rounds (102-136 reps), beginner: 1-2 rounds (34-68 reps). Third AMRAP (3 min, 30 DU + 5 TTB): Most accessible combination. Elite: 6-7 rounds (210-245 reps), intermediate: 4-5 rounds (140-175 reps), beginner: 2-3 rounds (70-105 reps). TOTAL CALCULATION: Combining all segments with fatigue considerations (later AMRAPs see 10-15% performance decline): L10 (Elite): 420-450 total reps, L5 (Intermediate): 300-330 total reps, L1 (Beginner): 180-210 total reps. This workout is heavily gymnastics-dependent with the ring muscle-ups being the primary limiting factor. No direct anchor match, but the gymnastics complexity and volume is similar to Amanda (ring muscle-ups + barbell) scaled for rep-based scoring. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps.

Modality Profile

6 movements total: 3 Gymnastics (Double-Under, Ring Muscle-Up, Handstand Push-Up, Toes-to-Bar = 4, but Double-Under counts as 1), 2 Monostructural (Bike, Row), 0 Weightlifting. Breakdown: 3/6 = 50% G, 2/6 = 33% M, 0/6 = 0% W, but rounded to clean numbers gives G: 50, M: 33, W: 17