5 Rounds For Time: 7 Muscle-Ups, 21 Burpees.
Primary movement: Muscle-Ups/Burpees
Ryan honors firefighter Ryan Hummert, killed by sniper fire on his first day responding to a call in 2008. Thirty-five ring muscle-ups is elite volume on its own; interleaving them with 105 burpees - the movement that most efficiently destroys the explosive hip drive a muscle-up needs - is what makes Ryan legendary among gymnastics benchmarks. Every round asks the same question a little louder: can you still generate a kip when your whole body is filled with burpee fatigue?
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 30:00+ (scaled) | 32:00+ (scaled) |
| intermediate | 20:00 | 22:00 |
| advanced | 13:00 | 15:00 |
| elite | sub 9:30 | sub 11:00 |
Muscle-ups in 3-2-2 or steady singles from round one - round-1 heroics are paid for at the rings in round 4. Guard your kip: burpee at a metronomic pace (12-14/min) that leaves your hips something to give. Take 3-5 deliberate breaths before mounting the rings, every time; a missed muscle-up costs triple. False grip fresh, less false grip late if your wrists fade. If 35 muscle-ups exceeds your total capacity, scale the reps per round rather than skipping the movement - 3 per round is still a phenomenal workout.
Scaled: 5 rounds of 4 muscle-ups + 15 burpees, or 7 chest-to-bar pull-ups + 7 ring dips per round. Beginner: 5 rounds of 7 jumping pull-ups, 7 box dips, 12 burpees.
Log every result, see your progress over time, and know exactly where you stand.