Workout Description
Why This Workout Is Extremely Hard
Ring Muscle-Ups alone are a limiting factor for most average athletes, but performing 3 RMUs repeatedly after Assault Bike calories and T2B destroys grip and pulling capacity. The T2B-to-RMU combination creates severe lat and hand fatigue each round. The escalating power cleans peak at 235 lbs — near or above 1RM for many average athletes — compounded by 4 prior rounds of accumulating fatigue. The EMOM format eliminates recovery, making this elite-level as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Power cleans are classically explosive by definition, ring muscle-ups require a powerful kip, and sprint-effort assault bike calories all demand rapid force application. Nearly every movement in this workout is explosively driven.
- Strength (7/10): Power cleans escalate from 155 to 235 pounds, with heavy doubles at the top end representing near-maximal strength output. Combined with explosive gymnastics, significant absolute force production is required throughout.
- Stamina (7/10): Grip and pulling muscular endurance are heavily taxed across repeated T2B, ring muscle-ups, and power cleans. Cumulative fatigue compounds across rounds, especially for upper body pulling musculature and forearm grip.
- Speed (7/10): EMOM format demands efficient bar cycling and smooth gymnastics transitions to complete 13 cals, 8 T2B, and 3 RMU within a two-minute window, placing real premium on movement speed and minimizing rest.
- Endurance (6/10): The assault bike calories every two minutes across 15-minute EMOM creates meaningful cardiovascular demand, sustaining elevated heart rate throughout while brief recovery between efforts prevents true aerobic exhaustion.
- Flexibility (6/10): Power cleans demand thorough hip and thoracic mobility, T2B require posterior chain flexibility, and ring muscle-ups need shoulder extension range. Moderate-to-high mobility demands across multiple movement patterns throughout.
Movements
- Ring Muscle-Up
- Air Bike
- Power Clean
- Toes-to-Bar
Modality Profile
4 movements total: Toes-to-Bar (G) and Ring Muscle-Up (G) = 2 Gymnastics; Air Bike (M) = 1 Monostructural; Power Clean (W) = 1 Weightlifting. Raw split: G 50%, M 25%, W 25%. Rounded to nearest 10% while summing to 100: G 50%, M 20%, W 30%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | The assault bike calories every two minutes across 15-minute EMOM creates meaningful cardiovascular demand, sustaining elevated heart rate throughout while brief recovery between efforts prevents true aerobic exhaustion. |
| Stamina | 7/10 | Grip and pulling muscular endurance are heavily taxed across repeated T2B, ring muscle-ups, and power cleans. Cumulative fatigue compounds across rounds, especially for upper body pulling musculature and forearm grip. |
| Strength | 7/10 | Power cleans escalate from 155 to 235 pounds, with heavy doubles at the top end representing near-maximal strength output. Combined with explosive gymnastics, significant absolute force production is required throughout. |
| Flexibility | 6/10 | Power cleans demand thorough hip and thoracic mobility, T2B require posterior chain flexibility, and ring muscle-ups need shoulder extension range. Moderate-to-high mobility demands across multiple movement patterns throughout. |
| Power | 9/10 | Power cleans are classically explosive by definition, ring muscle-ups require a powerful kip, and sprint-effort assault bike calories all demand rapid force application. Nearly every movement in this workout is explosively driven. |
| Speed | 7/10 | EMOM format demands efficient bar cycling and smooth gymnastics transitions to complete 13 cals, 8 T2B, and 3 RMU within a two-minute window, placing real premium on movement speed and minimizing rest. |
Minute 1-2, 4-5, 7-8, 10-11, 13-1413 Cal AA8 T2B3 RMUMinute 3,6,9,12,1510 Power Clean @ 1558 PC @ 1756 PC @ 1954 PC @ 2152 PC @ 235