Workout Description

Why This Workout Is Hard

This workout combines two high-skill movements in a continuous format with no built-in rest. Kipping ring pull-ups require significant upper body strength and coordination, while double-unders demand timing and rhythm. The alternating minute structure prevents recovery between movements, and grip fatigue from pull-ups will directly impact double-under performance. The 10-minute duration creates substantial cumulative fatigue, making this challenging for average CrossFitters despite moderate volume.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Kipping pull-ups will heavily tax upper body pulling stamina, while double unders challenge calf and shoulder endurance over multiple high-volume rounds.
• Speed (8/10): AMRAP format demands rapid cycling of movements with quick transitions between pull-ups and double unders to maximize repetitions per minute.
• Endurance (7/10): Five rounds of one-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Power (6/10): Double unders are inherently explosive requiring rapid hip extension and coordination, while kipping creates some power demand through hip drive.
• Flexibility (4/10): Kipping pull-ups demand shoulder mobility and lat flexibility, while double unders require ankle mobility and coordination.
• Strength (3/10): Primarily bodyweight movements with kipping pull-ups requiring moderate relative strength but not maximal force production.

Movements

• Double-Under
• Ring Pull-Up

Benchmark Notes

This workout consists of 5 rounds alternating between 1-minute AMRAPs of kipping ring pull-ups and double unders, with a unique scoring system where every 10 reps counts as 1 point. Let me break this down movement by movement: Kipping Ring Pull-Ups (1 minute AMRAP): Ring pull-ups are slightly more challenging than bar pull-ups due to ring instability. In fresh state, elite athletes can maintain 45-60 reps/minute, intermediate 25-35 reps/minute, beginners 10-20 reps/minute. Over 5 rounds with fatigue: Round 1-2 at full capacity, Round 3-4 with 10-15% decline, Round 5 with 20-25% decline. Double Unders (1 minute AMRAP): Elite athletes can sustain 120-150 DUs/minute when fresh, intermediate 80-100/minute, beginners 40-60/minute. Fatigue pattern similar to pull-ups but grip fatigue from pull-ups will impact rope handling. Fatigue Analysis: The alternating format provides some recovery between movements, but grip fatigue accumulates significantly. Pull-up performance will decline more dramatically than double unders due to upper body fatigue. Scoring Calculation: With the 10:1 conversion ratio, total raw reps need to be divided by 10. Elite performance estimate: Pull-ups (200 total) + Double Unders (500 total) = 700 raw reps = 70 points. Intermediate: Pull-ups (125) + Double Unders (350) = 475 raw reps = 47.5 points. Beginner: Pull-ups (60) + Double Unders (200) = 260 raw reps = 26 points. This workout is most similar to high-volume gymnastics benchmarks like Angie or Cindy, but the unique scoring system and alternating format creates its own performance profile. The 10:1 conversion significantly compresses the scoring range. Final targets: L10: 220+ points, L5: 140 points, L1: 60 points

Modality Profile

Both Kipping Ring Pull Up and Double-Under are bodyweight gymnastics movements requiring coordination and skill development without external load