Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill movements (ring and bar muscle-ups) requiring significant upper body strength and coordination, with 30 minutes of continuous work creating extreme fatigue accumulation. The 20 total muscle-ups per round will severely limit most athletes, forcing major scaling. The kettlebell swings and double-unders between muscle-up sets provide minimal recovery while adding grip and coordination demands under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume double unders and kettlebell swings combined with demanding upper body muscle-ups will severely test muscular endurance across multiple muscle groups.
• Endurance (8/10): A 30-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the entire workout duration.
• Strength (7/10): Ring and bar muscle-ups require significant upper body strength, while 53/35lb kettlebell swings demand moderate posterior chain strength throughout high repetitions.
• Speed (7/10): AMRAP format rewards fast transitions between movements and quick cycling of double unders and kettlebell swings to maximize total rounds completed.
• Flexibility (6/10): Muscle-ups demand excellent shoulder mobility and thoracic extension, while double unders require ankle mobility and kettlebell swings need hip hinge flexibility.
• Power (6/10): Double unders require explosive calf power, kettlebell swings demand hip drive power, and muscle-ups need explosive pulling power for the transition.

Movements

• Double-Under
• Ring Muscle-Up
• Kettlebell Swing
• Bar Muscle-Up

Benchmark Notes

This 30-minute AMRAP contains extremely high-skill movements that will severely limit most athletes. Let me break down each movement: 100 Double Unders take 50-60 seconds for elite athletes but 90-120 seconds for intermediates due to trip-ups. 10 Ring Muscle Ups are the major bottleneck - elite athletes need 8-10 seconds per rep (80-100 seconds total) but most will break these into singles with significant rest, taking 3-5 minutes. 50 Kettlebell Swings at 53/35 lbs take 75-100 seconds fresh. 10 Bar Muscle Ups are slightly faster than ring muscle ups but still require 60-80 seconds for elite athletes. Total fresh round time for elite: 4.5-5.5 minutes. However, the muscle-up volume creates massive fatigue - by round 3, muscle ups may take 2x longer, and many athletes will hit failure. Using Amanda (9-7-5 ring muscle-up + squat snatch) as reference where L10 completes in 7-8 minutes, this workout has 60 total muscle ups (30 ring + 30 bar) versus Amanda's 21 ring muscle ups, making it roughly 3x the muscle-up volume. Elite athletes might complete 6-7 rounds, intermediates 3-4 rounds, and beginners may struggle to complete even 2 rounds due to muscle-up requirements. The 30-minute time cap allows for some recovery between failed attempts. Final targets: L10: 6.4 rounds, L5: 4.0 rounds, L1: 1.5 rounds.

Modality Profile

4 movements total: Double-Under and Ring Muscle-Up are gymnastics (bodyweight coordination/strength), Bar Muscle-Up is gymnastics, and Kettlebell Swing is weightlifting. 3 gymnastics movements vs 1 weightlifting movement, but rounded to clean 50/50 split between G and W modalities.