Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill gymnastics movements (strict ring muscle-ups and strict handstand push-ups) with significant volume across 10 rounds. The strict variations eliminate momentum, making each rep extremely demanding. The continuous format with no built-in rest creates severe fatigue accumulation, where later rounds become exponentially harder as pulling and pressing strength deteriorate. Most athletes will need major scaling on the gymnastics movements.

Benchmark Times for Regional 16.2 (Regional Nate)

• Elite: <15:00
• Advanced: 16:00-17:00
• Intermediate: 18:30-20:30
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely demanding on upper body muscular endurance with 40 ring muscle-ups and 70 handstand push-ups requiring sustained pulling and pressing power.
• Strength (8/10): Strict ring muscle-ups and handstand push-ups demand exceptional relative strength, while kettlebell snatches require moderate absolute strength capacity.
• Endurance (7/10): Ten rounds of high-skill movements will significantly challenge cardiovascular capacity, especially as fatigue accumulates and movement efficiency decreases.
• Flexibility (6/10): Ring muscle-ups require significant shoulder mobility and thoracic extension, while handstand push-ups demand overhead flexibility and wrist mobility.
• Power (5/10): Kettlebell snatches are explosive, but strict gymnastics movements emphasize strength endurance over pure power output in this context.
• Speed (3/10): Strict movements cannot be rushed; success depends on maintaining technique and managing fatigue rather than fast cycling between exercises.

Movements

• Ring Muscle-Up
• Handstand Push-Up
• Kettlebell Snatch

Benchmark Notes

This workout features 10 rounds of three high-skill movements: 4 strict ring muscle-ups, 7 strict handstand push-ups, and 12 kettlebell snatches (70/53 lb). I'll analyze this by breaking down each movement and applying fatigue multipliers across 10 rounds. Movement Analysis (Fresh State): - Strict Ring Muscle-Up: 8-10 seconds per rep (includes setup, strict pull, transition, dip) - Strict Handstand Push-Up: 8-12 seconds per rep in complex workouts (much slower than kipping) - Kettlebell Snatch (70/53): 2-3 seconds per rep Per Round Fresh Times: - 4 Ring Muscle-Ups: 32-40 seconds - 7 Strict HSPU: 56-84 seconds - 12 KB Snatches: 24-36 seconds - Transitions: 6-10 seconds - Total per round: 118-170 seconds Fatigue Application Across 10 Rounds: This workout will see severe degradation due to strict gymnastics movements: - Rounds 1-2: 1.0x baseline (130-140 sec/round) - Rounds 3-4: 1.2x (156-168 sec/round) - Rounds 5-6: 1.4x (182-196 sec/round) - Rounds 7-8: 1.6x (208-224 sec/round) - Rounds 9-10: 1.8x (234-252 sec/round) Set Breaking Considerations: Strict movements will require significant breaking: - Ring muscle-ups: Singles after round 3-4 - Strict HSPU: Sets of 2-3 maximum, frequent rest - KB snatches: Only movement maintaining larger sets Anchor Comparison: This is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) but significantly harder due to: 1. 40 total ring muscle-ups vs Amanda's 21 2. Addition of 70 strict HSPU (extremely taxing) 3. 120 KB snatches vs Amanda's 21 squat snatches Amanda benchmarks: L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec Given the much higher volume and addition of strict HSPU, I'm scaling Amanda upward by approximately 2.2x: - L10: 900-1050 seconds (15:00-17:30) - L5: 1200-1350 seconds (20:00-22:30) - L1: 1800-2400 seconds (30:00-40:00) Final Targets: - L10: 900 seconds (15:00) - L5: 1230 seconds (20:30) - L1: 2100 seconds (35:00)

Modality Profile

Ring Muscle-Up and Handstand Push-Up are bodyweight gymnastics movements (2/3 = 67%), while Kettlebell Snatch is a weightlifting movement with external load (1/3 = 33%). No monostructural cardio movements present.