There are muscle ups in todays strength and workout. DON’T skip when you see that. We will work on pull ups and dips if you don’t have your muscle ups.
General Prep
2 Sets for Quality
1:00 Row
10 Dual Kettlebell Deadlifts
5 Up Downs
10 Squat Jumps
Specific Movement Prep
100ft (30m) Farmers Carry
5 Burpees
5 False Grip Ring Row to Chest
:10 Ring Support Hold + :10 Bottom of Dip Hold)
5 Inchworm Push-Ups (Narrow Hand Placement)

Gymnastics Skill Work
Ring Muscle-Ups

Ring Muscle-Up Drill Prep:
3 Transition Drills (low rings / box assisted / band assisted)
2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

“When Doves Cry”

For Time:
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees Over Rower
300/250m Row
5/4 Ring Muscle-Ups
Farmers Carry: 2 x 53/35lb, 24/16kg

Level 2:
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees Over Rower
300/250m Row
6 Strict Pull-Ups
6/4 Ring Dips
Farmers Carry: 2 x 53/35lb, 24/16kg

Level 1:
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees
250/225m Row
6 Ring Rows
6/4 Push-Ups

Farmers Carry: 2 x 35/18lb, 16/8kg
Masters 55+
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees Over Rower
300/250m Row
6 Strict Pull-Ups
6/4 Ring Dips
Farmers Carry: 2 x 53/35lb, 24/16kg

Score: Time
Time Domain: 18:00-25:00
Time Cap: 30:00

Stimulus: Grip Stamina / Upper-Body Pulling Capacity / Interference
RPE: 8/10

Primary Objective: Complete each round in ~3:00–4:00. The goal here being consistency across
Secondary Objective: Maintain unbroken carries and consistent sets on the Ring Muscle-Ups

Workout Strategy
The farmers’ carry will set the tone early. Pick a steady walking pace and look to go unbroken on the carries. Transition smoothly into burpees over the rower, aiming for 1 rep every 4–6 seconds without spiking heart rate. Push for a strong, but repeatable pace on the rower that is something just above conversational, so you can immediately attack the rings. The ring muscle-ups are the crux of the workout. Avoid failure by staying just shy of max effort on each set. We are ideally looking for unbroken sets, but if needed break at 3-2 or 2-2 early on to maintain consistency.

Movement Modifications

• Farmers Carry: Use lighter kettlebells/dumbbells, shorten distance if needed to keep the time domain
• Burpees Over Rower: Scale to step-over burpees, standard burpees, or even reduce the reps to 8 Burpees over the Rower
• Row: Reduce the volume on the rower if needed. If looking for equipment subs for similar stimulus, look to adjust to the ski erg first and then look to double the distance on the Bike Erg as a quality sub.
• Ring Muscle-Ups: Scale to bar muscle-ups, then look to adjust to (6 Chest to Bar Pull-Ups + 6/4 Ring Dips)

Workout Name;
Inspired by Prince’s timeless song “When Doves Cry,” this workout reflects the mix of intensity and control. Athletes must endure grip fatigue and high heart rate while staying composed under pressure. Just as the song balances raw power with haunting rhythm, athletes should find balance between effort and efficiency in each round.