Workout Of The Week

This week’s workout of the week is the class workout from last Thursday. Thursday’s around here have a tendency to be a little spicier and this workout didn’t disappoint!

As many rounds & reps as possible (AMRAP) in 20 minutes:
Run 400 meters
7 Ring Muscle-ups

The beauty in this workout is in it’s simple, but effective, movement combination: simple meets complex. The run is straight forward and it doesn’t require too much thought. It’s short enough to run hard but long enough to get quite taxing. The ring muscle-up, in contrast, is one of the most challenging body weight movements in CrossFit. It requires both pull-up and dip strength, combined with timing and coordination for the swing.

The muscle-ups quickly become the linchpin of this workout. How fast can you run while maintaining the quality of your muscle-ups? How much muscle-up volume can you handle before you risk failing reps? Can you recover enough on the runs to keep your pace on the muscle-ups?


Adjusting this workout:

Our run should take approximately 2 minutes, give or take 30 seconds based on your running capacity. If that is an aggressive target for you, shorten the distance!

Ring muscle-ups can be scaled in many ways. The simplest, for those of you who have unlocked this skill, is to reduce the number of reps. Pick a number you can be consistent with every round. My recommendation is to choose a number you can do unbroken when fresh, so it becomes manageable in 2-3 sets when fatigue sets in.

If you’re still working towards your muscle-up, scale it to it’s foundational movements! You can keep the reps the same and do strict pull-ups or strict dips (or both!) in order to focus more on the strength building required to help you achieve this skill. If you feel confident in 10 strict pull-ups and 10 strict dips, it’s time to find a coach that can help you put the pieces together!


Despite the run taking longer in the beginning of the workout, mis-managing our muscle-ups will be costly. Staring at the rings as you rest between attempts will quickly burn through the time in this workout!

Pace yourself accordingly and break up your muscle-ups early in order to keep moving through the full 20 minutes!

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