Workout Description

Why This Workout Is Very Hard

This workout stacks two major limiters simultaneously: ring muscle-ups (a high-skill movement many average CrossFitters lack) and deadlifts escalating to 375 lbs (near-maximal for most). The structure is clever—volume drops as load increases—but arriving at 375 lb deadlifts already fatigued from 20 ring muscle-ups and prior pulling destroys grip and posterior chain. The 24 total ring muscle-ups alone qualify this as Very Hard for the average athlete.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Deadlifts escalate from 225 to 315 to 375 lbs, approaching near-maximal loads for many athletes. Ring muscle-ups add significant upper-body pulling strength demands, making this a strength-dominant workout.
• Power (7/10): Box jump overs demand repeated explosive hip extension, while ring muscle-ups require powerful pulling transitions. Heavy deadlifts must be driven with intent, making power output a defining characteristic across all three movements.
• Endurance (5/10): Six total rounds of mixed movements keep heart rate elevated, creating moderate cardiovascular demand. The descending rep scheme limits sustained aerobic work, making this more anaerobic than purely aerobic.
• Stamina (5/10): Total volume includes 24 ring muscle-ups, 48 deadlifts, and 72 box jump overs. Decreasing reps per round reduce muscular endurance demands, landing this in moderate territory rather than high stamina.
• Flexibility (5/10): Ring muscle-ups require substantial shoulder mobility and hip flexor engagement during the transition. Deadlifts demand hamstring flexibility, and box jump overs require dynamic hip mobility throughout.
• Speed (4/10): Ascending deadlift loads force deliberate, controlled pacing rather than fast cycling. Box jump overs allow some speed, but heavy barbell work and ring muscle-ups cap overall cycling rate significantly.

Movements

• Ring Muscle-Up
• Box Jump-Over
• Deadlift

Modality Profile

3 total movements: Ring Muscle-Up (G) and Box Jump-Over (G) are both bodyweight gymnastics movements, while Deadlift (W) involves an external barbell load. That's 2/3 Gymnastics (~67% → 70%) and 1/3 Weightlifting (~33% → 30%), with no monostructural component.