Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups (25 total) with moderate-heavy barbell cycling and significant cardio volume. The muscle-ups become increasingly difficult as grip and pulling strength deteriorate from the power clean+jerks. The continuous format with no built-in rest creates severe fatigue accumulation across multiple energy systems. Most average CrossFitters will need to scale the muscle-ups significantly, and the 20+ minute time domain amplifies the challenge.

Benchmark Times for TWIST AND SHOUT

• 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 ring muscle ups (30 total) plus repeated power movements will severely test upper body and grip stamina.
• Power (8/10): Power cleans, power jerks, and explosive ring muscle up transitions make this heavily power-dependent with minimal grinding movements.
• Endurance (7/10): Multiple cardio modalities (running, rowing, double unders) combined with strength work creates significant cardiovascular demand throughout the workout.
• Flexibility (7/10): Ring muscle ups require exceptional shoulder mobility and thoracic extension, while power cleans demand ankle and hip flexibility.
• Strength (6/10): 135/95lb power cleans and jerks require moderate strength, while ring muscle ups demand significant relative strength for multiple reps.
• Speed (6/10): For-time format with decreasing ring muscle ups encourages fast transitions and aggressive pacing to minimize total time.

Movements

• Ring Muscle-Up
• Run
• Power Clean
• Power Jerk
• Row
• Double-Under

Benchmark Notes

This workout combines high-skill gymnastics (ring muscle-ups) with moderate-load barbell work and varied cardio modalities. I'll analyze each section: Section 1 - 15 Ring Muscle-Ups + 2 rounds (400m run + 5 power clean & jerks 135/95): - 15 ring muscle-ups: 8-10 sec per rep fresh = 120-150 sec for elite, 180-240 sec for intermediate, 300-450 sec for novice - 2x400m runs: 75-120 sec each = 150-240 sec total - 10 power clean & jerks (135/95): 3-5 sec per rep = 30-50 sec total - Transitions and brief rests: 30-60 sec Section 1 total: Elite 330-500 sec, Intermediate 450-650 sec, Novice 630-900 sec Section 2 - 10 Ring Muscle-Ups + 2 rounds (400m row + 5 power clean & jerks): - 10 ring muscle-ups (fatigued): 10-12 sec per rep = 100-120 sec elite, 150-200 sec intermediate, 250-350 sec novice - 2x400m rows: 85-110 sec each = 170-220 sec total - 10 more power clean & jerks: 35-60 sec (slightly fatigued) - Transitions: 30-60 sec Section 2 total: Elite 335-460 sec, Intermediate 455-640 sec, Novice 665-950 sec Section 3 - 5 Ring Muscle-Ups + 2 rounds (100 double-unders + 5 power clean & jerks): - 5 ring muscle-ups (heavily fatigued): 12-15 sec per rep = 60-75 sec elite, 90-120 sec intermediate, 150-200 sec novice - 200 double-unders total: 0.5 sec per rep = 100 sec elite, 120-150 sec intermediate, 180-240 sec novice - 10 final power clean & jerks: 40-70 sec (fatigued) - Transitions: 20-40 sec Section 3 total: Elite 220-285 sec, Intermediate 290-390 sec, Novice 410-550 sec Total workout time estimates: - Elite (L9-L10): 885-1245 sec → targeting 840-960 sec - Intermediate (L5): 1195-1680 sec → targeting 1320 sec - Novice (L1-L2): 1705-2400 sec → targeting 1800-2100 sec This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) but significantly longer due to the cardio components and higher total ring muscle-up volume (30 vs 21). Amanda benchmarks: L10 420-480 sec, L5 720-840 sec, L1 1080-1380 sec. Given the additional cardio work and 43% more ring muscle-ups, I'm scaling these times up by approximately 100-150%. Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 2100 sec (35:00)

Modality Profile

6 movements total: Ring Muscle-Up and Double-Under are Gymnastics (2), Run and Row are Monostructural (2), Power Clean and Power Jerk are Weightlifting (2). Equal distribution across all three modalities.