Ryan

Q: What is the workout Ryan?

Ryan is 5 rounds for time: 5 rounds for time of: 7 Muscle-ups 21 Burpees

Q: What is a good Ryan time?

9–20 min is a typical finishing range for Ryan. This is a grip and pressing test that punishes anyone who blows their load early on the rings. Break the muscle-ups into clean, low-fail sets from the very first round, because the 21 burpees give your arms just enough false hope before the next set of rings arrives. Keep the burpees at a steady, unbroken shuffle-pace rather than sprinting, and treat the whole thing as five controlled surges instead of one heroic blowout.

A brutal couplet where the muscle-ups are only half the problem.

9–20 min

Typical time

The workout5 Rounds For Time

5 rounds for time of:

7 Muscle-ups

21 Burpees

9–20 min

Log your result

Stimulus & strategy

This is a grip and pressing test that punishes anyone who blows their load early on the rings. Break the muscle-ups into clean, low-fail sets from the very first round, because the 21 burpees give your arms just enough false hope before the next set of rings arrives. Keep the burpees at a steady, unbroken shuffle-pace rather than sprinting, and treat the whole thing as five controlled surges instead of one heroic blowout.

Standards

· Ring muscle-ups: full lockout at the top of the rings
· Burpees: chest and thighs to floor, full stand and jump at the top
· Rx is unscaled at bodyweight; total volume is 35 muscle-ups and 105 burpees

Scaling

· Reduce to 4–5 muscle-ups per round, or sub jumping / banded muscle-ups
· Swap muscle-ups for 7 pull-ups + 7 dips per round if muscle-ups aren't yet owned
· Drop to 3 rounds to preserve intensity while cutting volume

Coaching tips

· Pick a muscle-up set size you can hit under fatigue in round five and hold it from round one.
· Step in and out of your burpees to save your heart rate for the rings.
· Get your hands on the rings fast after the last burpee before your grip cools off.

In honour of

Honours Ryan Hummert, 22, a firefighter in Maplewood, Missouri, killed by sniper fire on July 21, 2008 as he stepped off his fire truck responding to a call.

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Sweatlas is not affiliated with or endorsed by CrossFit, LLC. CrossFit® is a registered trademark of CrossFit, LLC. Benchmark workout names are used nominatively to identify the workouts; all descriptions are written by Sweatlas.

The workout (5 Rounds For Time)

5 rounds for time of:

7 Muscle-ups

21 Burpees

Estimated time: 9–20 min. This is a grip and pressing test that punishes anyone who blows their load early on the rings. Break the muscle-ups into clean, low-fail sets from the very first round, because the 21 burpees give your arms just enough false hope before the next set of rings arrives. Keep the burpees at a steady, unbroken shuffle-pace rather than sprinting, and treat the whole thing as five controlled surges instead of one heroic blowout.