Workout Description

Why This Workout Is Hard

While strict pull-ups are a fundamental movement, the 7-minute time cap creates significant pressure to maintain high output with minimal rest between rounds. Most average CrossFitters will hit muscular failure early and struggle to accumulate meaningful reps in later rounds. The continuous grip and lat fatigue, combined with the psychological pressure of chasing max reps under time constraint, elevates this beyond a typical strength test into challenging territory.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Five rounds of max rep strict pull-ups will heavily tax upper body pulling stamina and grip endurance.
• Strength (7/10): Strict pull-ups require significant relative strength, especially as fatigue accumulates across multiple max effort sets.
• Speed (4/10): Transitions between rounds matter, but the focus is on maximizing reps per round rather than fast cycling.
• Endurance (3/10): Seven minutes of intermittent work with rest between rounds provides moderate cardiovascular demand but isn't primarily aerobic.
• Flexibility (3/10): Pull-ups demand shoulder mobility and full range of motion from dead hang to chin over bar.
• Power (2/10): Strict pull-ups are primarily a strength movement with minimal explosive component compared to kipping variations.

Movements

• Strict Pull-Up

Benchmark Notes

This workout is 5 rounds of max strict pull-ups with a 7-minute time cap, scored by total reps completed. I'll analyze this by examining strict pull-up capacity and fatigue patterns across rounds. Strict pull-up capacity analysis: - Elite athletes (L10): Can perform 15-25 strict pull-ups when fresh - Advanced athletes (L7-L8): Can perform 8-15 strict pull-ups when fresh - Intermediate athletes (L5-L6): Can perform 5-10 strict pull-ups when fresh - Beginners (L1-L3): Can perform 0-5 strict pull-ups when fresh Fatigue pattern for strict pull-ups across 5 rounds: - Round 1: 100% capacity (fresh) - Round 2: 80-85% capacity (slight fatigue) - Round 3: 65-75% capacity (moderate fatigue) - Round 4: 50-65% capacity (significant fatigue) - Round 5: 35-50% capacity (severe fatigue) Time considerations with 7-minute cap: - Each round should take 60-90 seconds including rest - Elite athletes will use most of the time cap - Lower-level athletes may finish early due to inability to continue Projected performance by level: - L10 (Elite): Round 1: 20 reps, Round 2: 17 reps, Round 3: 14 reps, Round 4: 12 reps, Round 5: 10 reps = ~93-97 total reps - L8 (Advanced): Round 1: 15 reps, Round 2: 12 reps, Round 3: 10 reps, Round 4: 8 reps, Round 5: 6 reps = ~81-85 total reps - L5 (Intermediate): Round 1: 10 reps, Round 2: 8 reps, Round 3: 6 reps, Round 4: 5 reps, Round 5: 3 reps = ~52-58 total reps - L3 (Novice): Round 1: 6 reps, Round 2: 5 reps, Round 3: 4 reps, Round 4: 3 reps, Round 5: 2 reps = ~30-40 total reps - L1 (Beginner): Round 1: 3 reps, Round 2: 2 reps, Round 3: 2 reps, Round 4: 1 rep, Round 5: 1 rep = ~15-20 total reps No direct anchor workout matches this format, but I can reference Angie (100 pull-ups + other movements) where L10 athletes complete it in 15-18 minutes. For strict pull-ups only in 7 minutes, elite athletes should achieve 90-100 total reps. Final targets: L10: ~95 reps, L5: ~55 reps, L1: ~15 reps

Modality Profile

Strict Pull-Up is a bodyweight movement, making this workout 100% Gymnastics with no Monostructural or Weightlifting components.