Workout Description
Why This Workout Is Hard
The volume and conditioning demands here are minimal — just 10 bar muscle ups and 4 ring muscle ups with generous rest built in. The rating is driven entirely by skill. Bar muscle ups alone already filter out a chunk of average CrossFitters, and ring muscle ups are a significant step up in complexity and shoulder stability. The transition from bar to ring, even slightly fatigued, makes hitting those 4 ring reps reliably quite challenging for the average athlete.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Muscle-ups are among the most explosive gymnastics movements. The aggressive hip drive, violent lat pull, and rapid turnover transition demand peak neuromuscular power output on every single rep.
- Strength (5/10): Muscle-ups demand significant relative bodyweight strength through the pull and transition phases. Bar and ring variations both require powerful pressing at the top, taxing shoulders and triceps meaningfully.
- Flexibility (5/10): Ring muscle-ups require false grip, shoulder external rotation, and thoracic mobility through the transition. Bar muscle-ups demand hip flexor engagement and wrist flexibility for the aggressive kip.
- Speed (3/10): Every 30-second intervals allow adequate recovery between efforts. Only 2 reps per set means quick bursts, but the structure rewards clean execution over rapid cycling or transitions.
- Stamina (2/10): Only 14 total muscle-up reps performed across all sets. The generous rest intervals prevent meaningful muscular endurance accumulation. Volume is far too low for stamina stimulus.
- Endurance (1/10): Extremely short total duration of 3.5 minutes with ample rest every 30 seconds. Cardiovascular demand is minimal; this is a skill and power session, not an aerobic challenge.
Movements
- Ring Muscle-Up
- Bar Muscle-Up
Modality Profile
Both Bar Muscle-Up and Ring Muscle-Up are gymnastics movements (bodyweight skill movements). With only one modality present across 2 unique movements, the result is 100% Gymnastics.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 1/10 | Extremely short total duration of 3.5 minutes with ample rest every 30 seconds. Cardiovascular demand is minimal; this is a skill and power session, not an aerobic challenge. |
| Stamina | 2/10 | Only 14 total muscle-up reps performed across all sets. The generous rest intervals prevent meaningful muscular endurance accumulation. Volume is far too low for stamina stimulus. |
| Strength | 5/10 | Muscle-ups demand significant relative bodyweight strength through the pull and transition phases. Bar and ring variations both require powerful pressing at the top, taxing shoulders and triceps meaningfully. |
| Flexibility | 5/10 | Ring muscle-ups require false grip, shoulder external rotation, and thoracic mobility through the transition. Bar muscle-ups demand hip flexor engagement and wrist flexibility for the aggressive kip. |
| Power | 8/10 | Muscle-ups are among the most explosive gymnastics movements. The aggressive hip drive, violent lat pull, and rapid turnover transition demand peak neuromuscular power output on every single rep. |
| Speed | 3/10 | Every 30-second intervals allow adequate recovery between efforts. Only 2 reps per set means quick bursts, but the structure rewards clean execution over rapid cycling or transitions. |
Every :30 for 2:30 2 bar muscle upsEvery :30 for 1:002 ring muscle ups