Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (ring muscle-ups) with high-volume conditioning in a demanding format. The 8-minute AMRAPs create time pressure while burpee box jump overs and 30-calorie rows generate significant fatigue. Ring muscle-ups under fatigue will limit most athletes, and the DB power snatches at moderate weight after rowing will challenge grip and shoulders. The 2-minute rest provides minimal recovery between brutal conditioning pieces.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep burpee box jumps and 30-calorie rows will severely test muscular endurance, particularly in shoulders, legs, and posterior chain.
• Endurance (8/10): Two 8-minute AMRAPs with minimal rest creates significant cardiovascular demand, especially with the high-volume burpee box jumps and calorie row.
• Power (7/10): Burpee box jumps, ring muscle ups, and DB power snatches all require explosive hip extension and rapid force production.
• Strength (6/10): Ring muscle ups require significant upper body strength, while 50/35lb DB snatches demand moderate strength under fatigue conditions.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize rounds, especially between complex movements like muscle ups.
• Flexibility (4/10): Ring muscle ups require good shoulder mobility, box jumps need ankle/hip flexibility, and DB snatches demand overhead and hip mobility.

Movements

• Ring Muscle-Up
• Burpee Box Jump-Over
• Dumbbell Snatch
• Row

Benchmark Notes

This workout consists of two 8-minute AMRAPs with a 2-minute rest between them. The scoring is total reps across both AMRAPs. AMRAP 1 Analysis (8 minutes): - 20 Burpee Box Jump Overs (24/20): Each rep takes 4-5 seconds including the box jump over component. This is more demanding than regular burpees. - 5 Ring Muscle-Ups: Each rep takes 8-10 seconds including setup, kip, and recovery. This is a high-skill, high-fatigue movement. - One complete round = 25 reps, taking approximately 140-160 seconds for elite athletes when fresh. For AMRAP 1, elite athletes might complete 3+ rounds (75+ reps) in 8 minutes, while intermediate athletes complete 2-2.5 rounds (50-62 reps), and beginners might only complete 1-1.5 rounds (25-37 reps). AMRAP 2 Analysis (8 minutes): - 30 Calorie Row: Takes 60-90 seconds depending on athlete level - 20 Alternating DB Power Snatches (50/35): Takes 40-60 seconds at moderate pace - One complete round = 50 reps, taking approximately 100-150 seconds For AMRAP 2, elite athletes might complete 4+ rounds (200+ reps), intermediate athletes 3-3.5 rounds (150-175 reps), and beginners 2-2.5 rounds (100-125 reps). Fatigue Considerations: - The 2-minute rest allows partial recovery but athletes will start AMRAP 2 with accumulated fatigue - Ring muscle-ups create significant upper body fatigue that may affect rowing efficiency - The rowing in AMRAP 2 will be slower due to pre-fatigue from the first AMRAP Total Rep Calculations: L10 (Elite): ~85 reps (AMRAP 1) + ~210 reps (AMRAP 2) = ~295 total reps L5 (Average): ~55 reps (AMRAP 1) + ~160 reps (AMRAP 2) = ~215 total reps L1 (Beginner): ~30 reps (AMRAP 1) + ~100 reps (AMRAP 2) = ~130 total reps No direct anchor matches this format, but the complexity and fatigue patterns are similar to other high-skill AMRAP workouts. The ring muscle-ups create a significant bottleneck in the first AMRAP, while the second AMRAP allows for higher rep accumulation despite fatigue. Final targets: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

4 movements total: Burpee Box Jump-Over and Ring Muscle-Up are gymnastics (bodyweight), Row is monostructural (cardio), and Dumbbell Snatch is weightlifting (external load). With 2 gymnastics movements out of 4 total, gymnastics gets 50%, while monostructural and weightlifting each get 25%.