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 combined with continuous cycling for 30 minutes severely tests upper body and unilateral leg stamina.
• Endurance (8/10): A 30-minute AMRAP with complex movements creates significant cardiovascular demand, requiring sustained aerobic capacity to maintain output throughout the duration.
• Flexibility (7/10): Ring muscle ups require shoulder and thoracic mobility, pistols demand ankle and hip flexibility, creating above-average mobility requirements throughout the workout.
• Strength (6/10): Ring muscle ups require significant upper body strength, hang power cleans demand moderate load strength, and pistols test unilateral leg strength capacity.
• Power (5/10): Hang power cleans and box jumps provide explosive elements, while ring muscle ups require powerful pulling, balancing power with strength endurance demands.
• Speed (4/10): Complex movements limit cycling speed, but efficient transitions and movement quality become important for maximizing rounds over the 30-minute timeframe.

Movements

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

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 pistols add significant unilateral fatigue and balance challenges. Comparing to Amanda (9-7-5 RMU + squat snatch), which takes L10 athletes 7-8 minutes for 21 total RMUs, this workout requires 90 RMUs over 30 minutes - a much higher volume density. Final targets: L10: 18+ 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 75% gymnastics and 25% weightlifting.