Workout Description

Why This Workout Is Hard

While individual movements are manageable for average athletes, the EMOM format creates significant challenge. Kipping chest-to-bar requires more skill than regular pull-ups, and ring dips demand upper body strength. With only 60 seconds per round, athletes get minimal rest between sets. The combination of two upper body pulling/pushing movements with limited recovery creates cumulative fatigue that will challenge grip strength and shoulder endurance throughout 10 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pulling and pushing over ten minutes severely tests muscular endurance, especially grip and shoulder stamina.
• Speed (7/10): EMOM format demands efficient transitions and quick movement cycling to complete six reps within each minute window.
• Flexibility (6/10): Chest-to-bar pull-ups demand shoulder mobility and thoracic extension, while ring dips require shoulder flexibility and stability.
• Power (5/10): Kipping pull-ups utilize hip drive and momentum generation, creating moderate power demands through explosive hip extension.
• Endurance (4/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system, though short duration limits pure aerobic demand.
• Strength (4/10): Kipping chest-to-bar and ring dips require significant relative strength, though bodyweight movements limit maximal strength demands.

Movements

• Ring Dip
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a 10-minute EMOM with 3 kipping chest-to-bar pull-ups + 3 ring dips per round, totaling 6 reps per minute for a maximum possible 60 reps. However, this workout will test grip strength and upper body endurance significantly. Movement analysis: Kipping chest-to-bar pull-ups require more precision than regular pull-ups (1.5-2.5 sec each), while ring dips demand shoulder stability and tricep strength (2-3 sec each). In fresh state, each round would take 12-18 seconds, leaving 42-48 seconds rest. Fatigue progression: Minutes 1-3 maintain full reps (18 total), minutes 4-6 see slight degradation as grip and shoulders fatigue (16-17 reps), minutes 7-8 show significant breakdown (12-15 reps), minutes 9-10 often result in failure or very low reps (6-10 reps). Elite athletes might maintain the full 60 reps or only drop 1-2 rounds. Advanced athletes typically complete 45-55 reps. Intermediate athletes often fail around minute 7-8, completing 35-45 reps. Beginners may struggle with the movement standards and complete 20-35 reps. This workout is similar to upper body endurance tests but doesn't have a direct anchor match. The combination of chest-to-bar precision and ring dip difficulty creates a challenging grip/shoulder endurance test. Final targets: L10: 55-60 reps, L5: 42-48 reps, L1: 25-35 reps.

Modality Profile

Both Chest-to-Bar Pull-Up and Ring Dip are bodyweight gymnastics movements, resulting in 100% gymnastics modality