Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (ring muscle-ups, handstand push-ups) with significant volume (15 rounds) and bookends with 1400m runs that eliminate recovery. The continuous nature means athletes hit grip fatigue, shoulder exhaustion, and cardiovascular stress simultaneously. Most average CrossFitters will need to scale the gymnastics movements significantly, and the 25+ minute duration with minimal rest makes this extremely challenging for the typical athlete.

Benchmark Times for WOD

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 27:30-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 1400m runs bookending 15 rounds creates massive cardiovascular demand, testing aerobic capacity throughout the entire workout duration.
• Stamina (8/10): Fifteen rounds of ring muscle ups and handstand push ups will severely tax upper body muscular endurance, especially with accumulated fatigue.
• Flexibility (7/10): Ring muscle ups demand exceptional shoulder mobility and thoracic extension, while handstand push ups require overhead flexibility and wrist mobility.
• Strength (6/10): Ring muscle ups require significant pulling and pressing strength, while handstand push ups demand overhead pressing power against bodyweight resistance.
• Power (4/10): Double kettlebell snatches provide explosive hip extension, but the high volume format reduces pure power expression in favor of endurance.
• Speed (3/10): The workout favors steady pacing over speed due to technical movements and high volume; rushing will compromise form and efficiency.

Movements

• Ring Muscle-Up
• Run
• Handstand Push-Up
• Kettlebell Snatch

Benchmark Notes

This workout combines two 1400m runs with 15 rounds of high-skill gymnastics movements. I'll analyze each component: 1400m Run Analysis: - Based on classic run anchors, 1400m (0.87 miles) should take: L10: 240-270 sec, L5: 330-360 sec, L1: 480-540 sec - This accounts for ~87% of mile run times 15 Rounds Gymnastics Analysis: - 2 Ring Muscle-Ups per round: 8-10 sec per rep fresh = 16-20 sec per round - 4 Handstand Push-Ups per round: 8-12 sec per rep in complex WODs = 32-48 sec per round - 8 Double KB Snatches per round: 2-3 sec per rep = 16-24 sec per round - Fresh round time: 64-92 sec per round Fatigue and Set Breaking: - Ring muscle-ups will require singles after round 5-7, adding 10-15 sec per round - HSPU will break into 2-2 or 3-1 sets, adding rest time - KB snatches maintain pace but grip fatigue accumulates - Progressive fatigue: Rounds 1-5 (1.0x), 6-10 (1.3x), 11-15 (1.6x) - Average round time with fatigue: 90-140 sec Total Gymnastics Time Estimate: - L10: 15 rounds × 90 sec = 1350 sec (22:30) - L5: 15 rounds × 105 sec = 1575 sec (26:15) - L1: 15 rounds × 140 sec = 2100 sec (35:00) Transitions and Setup: - Minimal transitions within rounds (same area) - 2-3 sec between movements: +45 sec total Total Workout Time: - L10: 240 + 1350 + 240 + 45 = 1875 sec, but elite athletes will pace better = ~1260 sec (21:00) - L5: 330 + 1575 + 330 + 45 = 2280 sec, adjusted for pacing = ~1800 sec (30:00) - L1: 480 + 2100 + 480 + 45 = 3105 sec, but many will scale movements = ~2700 sec (45:00) This workout is similar to Amanda (9-7-5 ring muscle-up + squat snatch) but with much higher volume and running bookends. Amanda anchors show L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. Our workout has 3x the muscle-ups plus HSPU/KB work plus 2800m running, justifying 3-4x longer times. Final targets: L10: 1260 sec (21:00), L5: 1800 sec (30:00), L1: 2700 sec (45:00)

Modality Profile

4 movements total: Ring Muscle-Up and Handstand Push-Up are Gymnastics (50%), Run is Monostructural (25%), Kettlebell Snatch is Weightlifting (25%)