FOR TIME
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8
sandbag weight:
time cap: 11 min
notes:
Ring muscle-ups are top-tier Rx gymnastics and pairing them with very heavy sandbag bear hug carries for increasing rounds makes this a clearly Rx-level workout.
How we determine the levelThe ascending 1–8 rep scheme creates moderate total volume, but heavy sandbag carries and ring muscle-ups force controlled effort and short breaks, putting most athletes in a high-intensity but sustainable range. It is too long and interruption-heavy to be a true sprint, yet not long enough in total volume to become a pacer or grinder.
8–12 minutesWorkouts from the World Fitness Project
4 rounds for time of 25 toes-to-bar, 500m run, and 15 overhead squats.
Complete as fast as possible of short rope climbs, handstand walk with pirouettes, weighted double-unders, then repeat to finish.
Complete as fast as possible of rowing, burpee box jump overs, goblet squats, ski erg, burpee box jump overs, and dumbbell thrusters.
