FOR TIME
10 Rounds:
kettlebell weight:
time cap: 18 min
Ten rounds of ring muscle-ups and strict handstand push-ups make this a very high-skill, high-volume gymnastics workout, with the light dual kettlebell snatches adding little reduction in overall Rx difficulty.
How we determine the levelTen rounds of high-skill gymnastics plus moderate kettlebell work create a long, accumulating fatigue piece where most moderately fit athletes must manage sets and avoid early burnout. The kettlebells are light-to-moderate, but the strict handstand push-ups and ring muscle-ups force controlled pacing and frequent breaks, making this feel more like a sustainable grind than a threshold sprint.
15–20 minutesWorkouts from the 2026 Syndicate Crown in Knoxville, TN
Complete as fast as possible of d-ball squat cleans, box jump overs, echo row calories, and burpees to target.
3 rounds for time of 400m runs, GHD sit-ups, and rope climbs, with legless rope climbs each round.
Complete as fast as possible: 3-6-9-12-15 deadlifts, with a 50-foot front rack lunge after each set.
