Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (100 wall balls) with high-skill movements (ring muscle-ups) under severe time pressure. The EMOM format forces athletes to perform 2 ring muscle-ups every minute while accumulating massive leg and shoulder fatigue from wall balls. Most athletes will fail the muscle-ups as fatigue builds, and the continuous nature prevents recovery. The combination of volume, skill, and forced pacing makes this accessible only to experienced athletes.

Benchmark Times for MIGHTY MOUSE

• 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 (9/10): High volume wall balls will exhaust leg and shoulder stamina, while repeated ring muscle ups challenge upper body muscular endurance throughout.
• Endurance (8/10): 100 wall balls creates significant cardiovascular demand, while EMOM ring muscle ups maintain elevated heart rate with minimal recovery between efforts.
• Power (7/10): Wall balls are explosive hip extension movements, ring muscle ups require powerful pulling and transition through the rings.
• Strength (6/10): Ring muscle ups require significant upper body strength, while wall balls demand moderate leg and core strength with 20lb medicine ball.
• Speed (6/10): EMOM format demands efficient transitions and quick cycling of ring muscle ups to allow recovery time before next minute.
• Flexibility (4/10): Ring muscle ups require good shoulder mobility and hip flexion, wall balls need adequate squat depth and overhead positioning.

Movements

• Ring Muscle-Up
• Wall Ball

Benchmark Notes

This workout combines 100 wall balls with an EMOM constraint of 2 ring muscle-ups every minute. I'll analyze this as a time-to-completion workout since no scoring method was provided. Movement Analysis: - 100 Wall Balls: In fresh state, wall balls take 2-3 seconds per rep. For 100 reps, this would be 200-300 seconds base time. - Ring Muscle-Ups: Each rep takes 8-10 seconds including setup and recovery. 2 reps = 16-20 seconds per minute. EMOM Structure Analysis: The EMOM constraint means athletes must complete 2 ring muscle-ups at the start of each minute, then use remaining time for wall balls. This creates a pacing constraint rather than allowing athletes to go all-out on wall balls. Time per minute breakdown: - Ring muscle-ups: 16-20 seconds (elite) to 25-35 seconds (novice) - Remaining time for wall balls: 40-44 seconds (elite) to 25-35 seconds (novice) - Wall balls possible per minute: 15-22 (elite) to 8-12 (novice) Workout Duration Calculation: Elite athletes (L9-L10): Can complete ~20 wall balls per minute after muscle-ups, finishing 100 wall balls in 5 minutes = 300 seconds. However, muscle-up fatigue will slow wall ball pace in later minutes. Adjusted for fatigue: - Minutes 1-2: 20 wall balls each (40 total) - Minutes 3-4: 18 wall balls each (36 total) - Minutes 5-6: 12 wall balls each (24 total) Total: 6 minutes for elite = 360 seconds Using Karen (150 wall balls) as anchor reference: L10 times are 420-480 seconds for 150 wall balls. This workout has 100 wall balls but adds significant muscle-up interference and EMOM pacing constraints. Scaling across levels: - L10 (Elite): 6-8 minutes = 360-480 seconds - L5 (Average): 12-15 minutes = 720-900 seconds - L1 (Novice): 20-30 minutes = 1200-1800 seconds Final benchmarks account for the unique pacing constraint of the EMOM format, which prevents athletes from breaking wall balls into optimal sets and forces frequent transitions to the rings. Recap - Male targets: L10: 360-480 sec (6:00-8:00) L5: 720-900 sec (12:00-15:00) L1: 1200-1800 sec (20:00-30:00)

Modality Profile

Wall Ball is a weightlifting movement using external load (medicine ball), Ring Muscle-Up is a gymnastics bodyweight movement. Two modalities split evenly.