Workout Description

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling, pushing, and core work across 8 rounds will severely test muscular endurance in multiple muscle groups.
• Endurance (7/10): Eight rounds of high-skill movements with moderate loads creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Ring muscle ups, toes through rings, and handstand push-ups all require above-average shoulder mobility and thoracic spine flexibility.
• Strength (6/10): Ring muscle ups require significant upper body strength, while 225/155 deadlifts and handstand push-ups demand considerable absolute strength output.
• Power (6/10): Ring muscle ups and KB snatches are explosive movements requiring significant power generation, while other movements are more strength-endurance based.
• Speed (5/10): Moderate pacing required to maintain movement quality across 8 rounds, with transitions between varied movement patterns affecting cycle time.

Movements

• Ring Muscle-Up
• Toes-to-Bar
• Deadlift
• Handstand Push-Up
• Kettlebell Snatch

Benchmark Notes

This workout contains 8 rounds of 5 high-skill movements totaling 192 reps. I'll analyze using Amanda (9-7-5 ring muscle-up + squat snatch) as the closest anchor, which has L10: 420-480s, L5: 720-840s, L1: 1080-1380s. Movement breakdown per round: Ring Muscle-Ups (5 reps): 40-50s fresh, scaling to 60-80s by round 8 due to extreme fatigue. Deadlifts (7 reps at 225/155): 14-21s fresh, scaling to 21-28s. Toes through Rings (5 reps): 7.5-12.5s fresh, scaling to 12.5-20s. Double KB Snatches (7 reps): 14-21s fresh, scaling to 21-28s. Handstand Push-Ups (5 reps): 25-40s fresh in complex WODs, scaling to 40-60s. Transitions: 5-10s between movements, 10-15s between rounds. Round progression with fatigue: Round 1-2: 105-150s per round, Round 3-4: 125-180s (1.2x fatigue), Round 5-6: 140-200s (1.3x fatigue), Round 7-8: 160-240s (1.5x fatigue). Total estimated times: Elite (L10): 840-960s, Advanced (L5): 1200-1440s, Novice (L1): 1800-2400s. This is significantly longer than Amanda due to 8 rounds vs 3 total rounds, more complex movement combinations, and higher total volume (192 vs 42 reps). The ring muscle-ups and handstand push-ups create major bottlenecks with frequent set breaking. Final targets - L10: 840s, L5: 1320s, L1: 2100s.

Modality Profile

3 Gymnastics movements (Ring Muscle Up, Toes-to-Bar, Handstand Push-Up) and 2 Weightlifting movements (Deadlift, Kettlebell Snatch). 3/5 = 60% G, 2/5 = 40% W, 0% M.