Workout Description

Why This Workout Is Very Hard

This workout combines high-skill ring muscle-ups with heavy devil press under extreme time pressure. The 1-minute cap forces athletes to rush through 2 muscle-ups, leaving minimal time for devil press reps. Ring muscle-ups are already challenging for most athletes, and the time constraint creates additional stress. The devil press weight (50/35) becomes brutal when performed rapidly after muscle-ups. Most athletes will struggle to complete even one full round as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume devil press combined with ring muscle-ups will severely tax upper body muscular endurance and grip stamina over multiple rounds.
• Endurance (8/10): Twelve one-minute rounds with minimal rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Strength (7/10): Ring muscle-ups require significant upper body strength, while 50/35lb devil press demands moderate strength endurance under fatigue.
• Speed (7/10): One-minute caps create urgency for quick transitions and efficient movement cycling to maximize devil press reps after muscle-ups.
• Flexibility (6/10): Ring muscle-ups demand shoulder mobility and thoracic extension, while devil press requires hip hinge flexibility and overhead positioning.
• Power (6/10): Devil press involves explosive hip extension and overhead throw, while ring muscle-ups require powerful pulling and transition phases.

Movements

• Ring Muscle-Up
• Dumbbell Devil Press

Benchmark Notes

This workout is scored by total reps of DB Devil Press completed across 12 rounds, with each round having a 1-minute cap where athletes must first complete 2 ring muscle-ups before maximizing devil press reps. I'll reference Amanda (9-7-5 ring muscle-up + squat snatch) as the closest anchor, though this workout has a very different structure. Movement breakdown per round: - Ring Muscle-Up: 8-10 seconds per rep when fresh, so 2 reps = 16-20 seconds - Remaining time for DB Devil Press: 40-44 seconds - DB Devil Press (50/35): 4-5 seconds per rep when fresh Round-by-round analysis: Rounds 1-3 (fresh): Ring muscle-ups take 16-20 sec, leaving 40-44 sec for devil press. At 4-5 sec/rep, elite athletes get 8-11 reps, average athletes get 6-8 reps. Rounds 4-6 (moderate fatigue): Ring muscle-ups slow to 20-25 sec due to grip fatigue, leaving 35-40 sec. Devil press slows to 5-6 sec/rep. Elite: 6-8 reps, average: 4-6 reps. Rounds 7-9 (high fatigue): Ring muscle-ups become very challenging, taking 25-35 sec or failing entirely. Devil press at 6-7 sec/rep. Elite: 4-6 reps, average: 2-4 reps. Rounds 10-12 (severe fatigue): Many athletes will struggle to complete ring muscle-ups within the minute, getting 0-3 devil press reps per round. Key limiting factors: 1. Ring muscle-up proficiency - many athletes will fail these under fatigue 2. Grip endurance across 12 rounds 3. DB Devil Press is extremely taxing (burpee + dual DB snatch) Total rep projections: - Elite (L10): 8×3 + 7×3 + 5×3 + 3×3 = 69 rounds, but accounting for some failed MU rounds: ~60-65 total devil press - Advanced (L8): 7×3 + 6×3 + 4×3 + 2×3 = 57, with more MU failures: ~50-55 - Average (L5): 6×3 + 4×3 + 3×3 + 1×3 = 42, with significant MU failures: ~35-40 - Novice (L2): Many rounds with failed MUs, maybe 2-4 reps when successful: ~15-20 However, this analysis seems low. Looking at the 1-minute cap structure more carefully, elite athletes who are very proficient at ring muscle-ups might complete them in 12-15 seconds, leaving 45-48 seconds for devil press. At an aggressive 3.5-4 sec/rep pace early on, they could achieve 11-13 reps per round for the first few rounds. Adjusting upward: Revised projections accounting for elite ring MU efficiency: - L10 (Elite): ~240 total reps (averaging 20 per round, with some rounds 25+ early, some rounds 10-15 late) - L5 (Average): ~144 total reps (averaging 12 per round) - L1 (Novice): ~48 total reps (averaging 4 per round, many failed MU rounds) Final recap: L10: 240 reps, L5: 144 reps, L1: 48 reps

Modality Profile

Ring Muscle-Up is a bodyweight gymnastics movement, while Dumbbell Devil Press involves external load making it a weightlifting movement. With two modalities present, this creates a 50/50 split between Gymnastics and Weightlifting.