Workout Description

Why This Workout Is Very Hard

The EMOM format prevents any meaningful recovery during 100 pull-ups, forcing athletes to work while already fatigued from burpees. Most athletes will hit grip failure early and be forced into tiny sets while still performing burpees every minute. The combination of high pull-up volume with forced burpee interruptions creates a brutal grinding scenario that only experienced athletes can complete as prescribed.

Benchmark Times for 100 Pull Ups

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-23:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): One hundred pull-ups will severely test upper body pulling stamina, while burpees every minute prevent any meaningful recovery.
• Endurance (8/10): The EMOM burpees create continuous cardiovascular demand while pull-ups maintain elevated heart rate throughout the workout duration.
• Speed (6/10): Fast pull-up cycling is crucial for efficiency, and burpees must be completed quickly to maximize pull-up time.
• Strength (3/10): Primarily tests relative bodyweight strength endurance rather than maximal pulling strength, especially as fatigue accumulates.
• Flexibility (3/10): Pull-ups require shoulder mobility and burpees demand hip flexion, but nothing extreme beyond basic movement patterns.
• Power (2/10): Burpees have some explosive component, but the high volume and fatigue will reduce power output significantly.

Movements

• Burpee
• Pull-Up

Benchmark Notes

This workout combines 100 pull-ups with burpees every minute on the minute (EMOM), creating a unique hybrid challenge. I'll analyze this by referencing the Angie benchmark (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats) as the closest anchor, then adjust for the EMOM burpee interference. Angie anchor times: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. However, this workout is significantly different because: 1) Only 100 pull-ups (vs 400 total reps in Angie), 2) EMOM burpees create constant interruption and fatigue. Movement breakdown: - Pull-ups (fresh): 1-2 sec per rep = 100-200 sec base time - 3 Burpees per minute: 3-4 sec per rep = 9-12 sec per minute - EMOM structure forces athletes to stop pull-ups every minute for burpees Key factors: 1) EMOM interruption: Athletes must stop pull-up flow every 60 seconds, breaking rhythm and grip 2) Burpee fatigue: 3 burpees per minute accumulates significant metabolic stress 3) Grip fatigue: Pull-ups become progressively harder as burpees tax the entire body 4) Time pressure: Must complete burpees quickly to maximize pull-up time each minute Estimated completion patterns: - Elite (L10): Complete in 14-15 minutes with efficient pull-up sets (7-10 per minute) and fast burpees - Advanced (L5): 20-23 minutes with moderate pull-up sets (4-6 per minute) and steady burpees - Novice (L1): 35-40 minutes with small pull-up sets (2-3 per minute) and slower burpees The EMOM structure makes this significantly more challenging than straight 100 pull-ups, requiring 40-60% more time than basic pull-up completion due to constant interruption and accumulated fatigue. Final targets: L10: 840-960 sec (14-16 min), L5: 1200-1380 sec (20-23 min), L1: 2100-2400 sec (35-40 min)

Modality Profile

Both Pull-Up and Burpee are bodyweight gymnastics movements, resulting in 100% Gymnastics modality