Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups with moderate-heavy power cleans in a 30-minute continuous format. Ring muscle-ups are a limiting factor for most athletes, requiring significant upper body strength and technique. The 30-minute duration creates substantial fatigue accumulation, making later rounds increasingly difficult. The combination of skill demands, moderate loading, and extended time domain means most average CrossFitters will need to scale movements or weights significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-skill movements like ring muscle-ups and pistols will accumulate massive muscular fatigue over 30 minutes of continuous work.
• Endurance (8/10): A 30-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic capacity to maintain output across multiple complex movements.
• Flexibility (7/10): Ring muscle-ups require shoulder mobility, hang power cleans need ankle/hip flexibility, pistols demand exceptional single-leg mobility and balance.
• Strength (6/10): Ring muscle-ups require significant upper body strength, hang power cleans demand moderate load strength, pistols test unilateral leg strength.
• Power (5/10): Hang power cleans are explosive, box jumps require leg power, but ring muscle-ups and pistols are more strength-endurance focused.
• Speed (4/10): Complex movements limit cycling speed; focus is on maintaining consistent pace rather than rapid transitions over 30 minutes.

Movements

• Ring Muscle-Up
• Hang Power Clean
• Box Jump
• Pistol Squat

Benchmark Notes

This 30-minute AMRAP contains highly technical movements that will significantly limit performance. Breaking down by movement: Ring Muscle-Ups (8-10 sec each when fresh, scaling to 12-15 sec with fatigue), Hang Power Cleans at 135/95 (2-3 sec each), Box Jumps at 24/20 (1.5-2 sec each), and Alternating Pistols (2-3 sec each). One complete round requires approximately 45-60 seconds when fresh (24-30 sec for RMUs, 12-18 sec for cleans, 13.5-18 sec for box jumps, 24-36 sec for pistols), plus 10-15 seconds for transitions. The ring muscle-ups are the primary limiting factor - most athletes will need to break these into singles or doubles, especially after round 3-4. Fatigue multipliers: rounds 1-3 at baseline, rounds 4-6 at 1.2x, rounds 7-10 at 1.4x, rounds 11+ at 1.6-2.0x. Elite athletes might maintain 2-minute rounds initially but will slow to 2.5-3 minutes by round 10+. The closest anchor is Amanda (9-7-5 RMU + squat snatch), but this workout has 90 total RMUs vs Amanda's 21, making it significantly more demanding. Scaling from Amanda's L10 range of 7-8 minutes, this 30-minute version should yield 15-20 rounds for elite athletes. Final targets - L10: 18-19 rounds, L5: 9-10 rounds, L1: 3-4 rounds.

Modality Profile

3 out of 4 movements are gymnastics (Ring Muscle-Up, Box Jump, Pistol Squat) while 1 is weightlifting (Hang Power Clean). This gives a 75% gymnastics, 25% weightlifting breakdown.