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