Workout Description

Why This Workout Is Very Hard

This workout combines three high-skill gymnastics movements in continuous AMRAP format with no built-in rest. Ring muscle-ups are already limiting for most athletes, but performing them fresh versus after HSPU and pistols creates compounding fatigue. The shoulder and grip demands from muscle-ups directly interfere with HSPU performance, while pistols add unilateral leg fatigue. Most average CrossFitters will need significant scaling on multiple movements, and the 10-minute continuous format prevents meaningful recovery between challenging skills.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups and HSPU heavily tax upper body stamina, while pistols challenge single-leg endurance throughout the AMRAP format.
• Endurance (7/10): Ten minutes of continuous high-skill movements creates significant cardiovascular demand, especially as fatigue accumulates and movement efficiency decreases.
• Strength (7/10): Ring muscle ups require significant pulling and transition strength, HSPU demand pressing strength, pistols need unilateral leg strength.
• Flexibility (6/10): Ring muscle ups require shoulder mobility, HSPU need overhead flexibility, pistols demand ankle and hip mobility for proper depth.
• Power (5/10): Ring muscle ups have explosive transition component, HSPU require some power off the floor, pistols need power to stand up.
• Speed (4/10): High-skill movements limit cycling speed; focus is more on maintaining technique and consistency rather than rapid transitions.

Movements

• Ring Muscle-Up
• Handstand Push-Up
• Pistol Squat

Benchmark Notes

This is a highly technical 10-minute AMRAP featuring three advanced gymnastics movements: Ring Muscle-Ups (2 reps), Handstand Push-Ups (4 reps), and Alternating Pistols (8 reps). Each round totals 14 reps with significant skill and strength demands. Movement Analysis: - Ring Muscle-Up: 8-10 seconds per rep including setup and recovery, so 16-20 seconds for 2 reps - HSPU: In complex workouts with multiple movements, 8-12 seconds per rep, so 32-48 seconds for 4 reps - Pistols: 2-3 seconds per rep alternating legs, so 16-24 seconds for 8 reps Fresh round estimate: 64-92 seconds per round Fatigue and Set Breaking: - Ring Muscle-Ups will likely be singles after round 2-3, adding transition time - HSPUs will break into 2+2 or 2+1+1 sets after round 3, adding 5-10 seconds rest - Pistols may slow due to balance fatigue in later rounds Round-by-round progression: - Round 1: 70 seconds (fresh) - Round 2: 75 seconds (slight fatigue) - Round 3: 85 seconds (breaking sets, +20% fatigue) - Round 4: 95 seconds (more breaks, +35% fatigue) - Round 5: 110 seconds (significant fatigue, frequent singles) - Round 6+: 120-140 seconds (heavy fatigue, long rests) This workout doesn't match any iconic benchmark exactly, but shares similarities with Amanda (ring muscle-up focused) and other high-skill gymnastics workouts. Amanda's L10 range of 420-480 seconds suggests elite athletes can maintain high ring muscle-up output, but this AMRAP format with additional movements creates different demands. Elite athletes (L10) should complete 10+ rounds, managing muscle-ups efficiently and maintaining HSPU/pistol pace. Intermediate athletes (L5) will struggle with muscle-up consistency and HSPU fatigue, completing 5-6 rounds. Beginners (L1) may need significant scaling and complete 2-3 rounds. Final targets: L10: 10+ rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

All three movements (Ring Muscle-Up, Handstand Push-Up, Pistol) are bodyweight gymnastics movements requiring no external load or cyclical cardio components.