Workout Description

Why This Workout Is Hard

This 30-minute AMRAP creates significant cumulative fatigue through continuous work without built-in rest. Ring pull-ups and toes-through-rings heavily tax grip strength, while the high calorie row target (20/14) becomes increasingly difficult as grip and cardiovascular systems fatigue. The combination of upper body gymnastics with sustained rowing over 30 minutes will force most athletes to take frequent breaks, making completion challenging despite individually manageable movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body pulling, core work, and squatting over 30 minutes will severely test muscular endurance across multiple muscle groups.
• Endurance (8/10): A 30-minute AMRAP creates significant cardiovascular demand, especially with the rowing component requiring sustained aerobic output throughout the workout.
• Flexibility (6/10): Ring movements demand shoulder mobility, toes-through-rings requires significant hip and hamstring flexibility, plus thoracic extension for the squat position.
• Speed (5/10): Efficient transitions between four different movements and maintaining consistent pace over 30 minutes requires good movement economy and cycling speed.
• Strength (3/10): Ring pull-ups require moderate upper body strength, but the focus is on strength endurance rather than maximal force production.
• Power (2/10): Minimal explosive demands; the workout emphasizes sustained output rather than quick, powerful movements throughout the long duration.

Movements

• Air Squat
• Toes-to-Bar
• Row
• Ring Pull-Up

Benchmark Notes

This 30-minute AMRAP with ring pull-ups, toes through rings, squats to medicine ball, and rowing is most similar to Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats). Using Cindy as the primary anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has several key differences requiring adjustment: (1) 50% longer duration (30 vs 20 minutes), (2) more challenging movements (ring pull-ups vs regular pull-ups, toes through rings vs push-ups), (3) rowing component adds cardio demand, (4) medicine ball squats vs air squats. Movement analysis per round: Ring pull-ups (5 reps): 8-12 sec fresh, Ring toes-to-bar (10 reps): 20-30 sec, Medicine ball squats (15 reps): 20-25 sec, Row 20/14 calories: 45-60 sec. Total round time: 93-127 seconds fresh. With transitions (10-15 sec), each round takes 103-142 seconds (1.7-2.4 minutes). Fatigue progression: Rounds 1-3 at base pace, rounds 4-6 add 15%, rounds 7-10 add 25%, rounds 11+ add 40-50%. The longer duration allows more total rounds than Cindy despite harder movements. Elite athletes can maintain 1.8-2.0 min/round average for 16-17 rounds. Recreational athletes will slow significantly after round 8-10, averaging 3+ min/round. Final targets: L10: 16-17 rounds, L5: 10-11 rounds, L1: 4-5 rounds.

Modality Profile

4 movements total: Ring Pull Up (G), Toes-to-Bar (G), Air Squat (G), Row (M). Three gymnastics movements (75%) and one monostructural movement (25%).