Ryan
5 Rounds of Muscle-Ups & Burpees
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The workout (Rx)
5 rounds for time of
- 7 ring muscle-ups
- 21 burpees
Each burpee finishes with a jump to touch a target 12 in (30 cm) above your standing reach.
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Scaling Ryan
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
5 rounds for time of: 7 banded muscle-ups, or 14 pull-ups and 14 ring dips 21 burpees Each burpee finishes with a jump to touch a target 6 in (15 cm) above your standing reach.
Beginner
3 rounds for time of: 7 ring rows 7 bench dips 15 burpees
Ryan times by level
| Level | Typical time |
|---|---|
| Beginner | Over 25:00 |
| Intermediate | 18:00–25:00 |
| Advanced | 13:00–18:00 |
| Elite | Under 13:00 |
Approximate Rx times from community results. Muscle-up skill decides most results.
About Ryan
Ryan honors Maplewood, Missouri, firefighter Ryan Hummert, 22, who was killed by sniper fire on July 21, 2008, as he stepped off his fire truck while responding to a call.
The workout pairs a high-skill gymnastics movement with a high-volume conditioning one. Thirty-five muscle-ups across five rounds is a lot for most athletes, and the jumping burpees keep the heart rate high between them.
Tips for Ryan
- Hit muscle-ups in small sets you know you can finish. A failed rep costs more than a planned rest.
- Set the burpee target before you start so you aren't adjusting it mid-workout.
- Pace the burpees steadily. Twenty-one per round over five rounds is 105 jumping burpees.
Ryan questions
What is the Ryan workout?
Ryan is 5 rounds for time of 7 ring muscle-ups and 21 burpees. Each burpee ends with a jump to touch a target about 12 in (30 cm) above your standing reach.
Who is Ryan named after?
Maplewood, Missouri, firefighter Ryan Hummert, 22, who was killed by sniper fire while responding to a call on July 21, 2008.
What is a good Ryan time?
Under 18 minutes at Rx is a strong time and under about 13 minutes is elite. If muscle-ups are new to you, scale them and compare scaled times.
How do I scale Ryan?
Use banded muscle-ups or swap each muscle-up for 2 pull-ups and 2 dips, and lower the burpee target. A beginner version is 3 rounds with ring rows and bench dips.
Who's fastest at Ryan?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.