Workout Description

Why This Workout Is Very Hard

Ring muscle-ups are a high-skill movement that most average CrossFitters cannot perform consistently, especially under fatigue. The 6-round format with 30 total muscle-ups creates massive grip and pulling fatigue that compounds throughout. Even athletes who have muscle-ups will struggle with volume and fatigue accumulation. The other movements become secondary limiters as the muscle-ups dominate difficulty, requiring significant scaling for most athletes.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pulling from ring muscle ups combined with moderate DB work and sit-ups tests muscular endurance extensively.
• Endurance (7/10): Six rounds of continuous work with high skill movements and cardio elements creates significant cardiovascular demand and aerobic stress.
• Flexibility (6/10): Ring muscle ups demand shoulder mobility and thoracic extension, while power cleans require ankle and hip flexibility for receiving position.
• Power (6/10): DB power cleans are explosive hip extension movements, while ring muscle ups require powerful pulling and transition through the rings.
• Speed (5/10): Six rounds format encourages steady pacing with minimal rest, requiring efficient transitions between four different movement patterns.
• Strength (4/10): Ring muscle ups require significant relative strength while DB power cleans at moderate weight provide some strength component.

Movements

• Ring Muscle-Up
• Dumbbell Power Clean
• Sit-Up
• Double-Under

Benchmark Notes

This workout contains 6 rounds of 5 Ring Muscle Ups, 10 DB Power Cleans (50/35), 20 Sit Ups, and 30 Double Unders. I'll analyze this movement by movement with fatigue considerations. Movement Analysis (Fresh State): - Ring Muscle Up: 8-10 sec per rep (includes setup, kip, recovery) - DB Power Clean (50/35): 2-3 sec per rep at moderate load - Sit Up: 1-1.5 sec per rep - Double Under: 0.5 sec per rep in rhythm Per Round Fresh Times: - 5 Ring Muscle Ups: 40-50 sec - 10 DB Power Cleans: 20-30 sec - 20 Sit Ups: 20-30 sec - 30 Double Unders: 15 sec - Transitions: ~15 sec total Fresh round time: ~110-140 sec Fatigue Multipliers Applied: - Rounds 1-2: 1.0x baseline - Rounds 3-4: 1.15x (ring muscle ups become significantly harder) - Rounds 5-6: 1.3x (grip fatigue, shoulder fatigue compound) Special Considerations: - Ring muscle ups are extremely fatiguing and will break down significantly after round 2 - Grip fatigue from ring muscle ups affects DB power cleans - Double unders may suffer from shoulder fatigue - Added 30-60 sec per round for missed ring muscle up attempts in later rounds Cross-reference with Amanda (9-7-5 ring muscle-up + squat snatch 135/95): Amanda has 21 total ring muscle ups vs this workout's 30, but Amanda includes heavy snatches. Amanda benchmarks: L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. This workout has more ring muscle ups but lighter accessory work, so I'm scaling proportionally higher due to the volume. Final Targets: - L10 (Elite): 720 sec (12:00) - L5 (Average): 1200 sec (20:00) - L1 (Beginner): 1800 sec (30:00)

Modality Profile

4 movements total: Ring Muscle-Up and Sit-Up are Gymnastics (bodyweight), Dumbbell Power Clean is Weightlifting (external load), Double-Under is Gymnastics (bodyweight coordination). 2 Gymnastics + 1 Weightlifting = 50% G, 50% W.