Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring support with a brutal penalty system. Ring support requires significant strength and stability that most athletes can't maintain long. Each fall triggers 30 reps of grip-intensive movements (pull-ups, toes-to-bar, heavy deadlifts), creating a vicious cycle where fatigue makes falls more frequent. The 10-minute cap adds time pressure, but most athletes will spend the majority doing penalty work rather than the primary skill.

Benchmark Times for SWOD

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring support hold tests grip and shoulder stamina, while penalty movements accumulate high volume upper body work.
• Flexibility (7/10): Ring support demands shoulder flexibility, toes-to-bar requires significant hip and hamstring mobility for proper execution.
• Strength (6/10): Ring support requires significant upper body strength, strict pull-ups demand pulling strength, moderate KB load adds strength component.
• Endurance (4/10): 10-minute cap with isometric holds and penalty movements creates moderate cardiovascular demand, but not sustained aerobic work.
• Speed (3/10): Success depends more on maintaining ring support than fast transitions, though penalty work creates time pressure.
• Power (2/10): Primarily isometric holds and controlled movements with minimal explosive demands throughout the workout.

Movements

• Strict Pull-Up
• Toes-to-Bar
• Kettlebell Sumo Deadlift

Benchmark Notes

This is a 10-minute time cap workout focused on maintaining a neutral ring support hold, with penalty movements when falling off. Since scoring is 'Not provided', this defaults to time-based scoring where athletes complete the hold or hit the time cap. The workout structure is unique - it's primarily an isometric hold with penalty movements (5 strict pull-ups, 5 toes-to-bar, 20 KB sumo deadlifts 70/53) each time the athlete falls. For analysis, I'll estimate performance based on ring support hold capacity and penalty frequency. Elite athletes (L9-L10) might maintain the hold for 6-8 minutes with 1-2 falls, completing penalties quickly (30-45 seconds per penalty round). Each penalty round: 5 strict pull-ups (10-15 sec), 5 toes-to-bar (10-15 sec), 20 KB sumo deadlifts (25-35 sec), plus transitions (10-15 sec) = 55-80 seconds total. Advanced athletes (L6-L8) might hold for 3-5 minutes with 2-4 falls. Intermediate athletes (L4-L5) might manage 2-3 minutes with 3-5 falls. Beginners (L1-L3) might struggle with the ring support entirely, falling frequently and spending most time on penalties. The 10-minute cap becomes the ceiling for all levels. L10: 240 sec (4:00) - exceptional ring support strength, minimal falls; L5: 480 sec (8:00) - moderate hold capacity with several penalty rounds; L1: 720 sec (12:00) - would exceed cap, so capped at 600 sec (10:00) with frequent falls and slow penalty completion.

Modality Profile

3 out of 4 movements are gymnastics (Neutral Ring Support, Strict Pull-Up, Toes-to-Bar) and 1 is weightlifting (Kettlebell Sumo Deadlift), resulting in 75% gymnastics and 25% weightlifting