Workout Description

Why This Workout Is Hard

This EMOM creates significant fatigue accumulation through continuous upper body pulling movements with minimal rest. Kipping chest-to-bar pull-ups require more skill and strength than regular pull-ups, and ring dips demand shoulder stability. The 12-minute duration with only 30-45 seconds rest between rounds prevents full recovery, causing grip and shoulder fatigue to compound. Most average athletes will struggle to maintain quality reps throughout, requiring scaling of movements or rep counts.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling and pushing movements will severely test muscular endurance, especially grip and shoulder stamina.
• Endurance (7/10): Twelve minutes of continuous work with minimal rest challenges cardiovascular system, requiring sustained aerobic output throughout the EMOM format.
• Flexibility (6/10): Chest-to-bar pull-ups demand significant shoulder and thoracic mobility, while ring dips require good shoulder flexibility and stability.
• Speed (6/10): EMOM format requires quick transitions and efficient movement patterns to complete prescribed reps within each minute window.
• Power (5/10): Kipping pull-ups utilize hip drive and momentum generation, creating moderate power demands for efficient movement cycling.
• Strength (4/10): Kipping chest-to-bar and ring dips require moderate relative strength, but emphasis is on endurance rather than maximal force.

Movements

• Chest-to-Bar Pull-Up
• Ring Dip

Benchmark Notes

This is a 12-minute EMOM with 3 kipping chest-to-bar pull-ups + 3 ring dips per minute, totaling 6 reps per round. Maximum possible score is 72 reps (12 rounds × 6 reps). I analyzed this against Elizabeth (21-15-9 squat clean + ring dip) as the closest anchor, which features ring dips in a high-intensity format. However, this EMOM structure is fundamentally different - it's about maintaining consistent output under time pressure rather than completing work for time. Round-by-round breakdown: Minutes 1-4 should be manageable for most athletes (1.0x multiplier). Minutes 5-8 introduce moderate fatigue, especially in grip and shoulders (1.1-1.2x multiplier). Minutes 9-12 become challenging as athletes approach failure on chest-to-bar pull-ups, which are more demanding than regular pull-ups. Elite athletes (L10) should complete all 12 rounds for 72 reps. Advanced athletes (L8-L9) might miss 1-2 rounds in the final minutes (66-72 reps). Intermediate athletes (L5-L7) will likely fail around minutes 8-10 due to grip fatigue and chest-to-bar difficulty (48-60 reps). Beginners (L1-L3) may struggle with the movement standards and fail earlier (36-48 reps). The chest-to-bar requirement significantly increases difficulty compared to regular pull-ups, and ring dips add shoulder fatigue. EMOM format prevents rest-based recovery strategies. Final targets: L10: 72 reps, L5: 60 reps, L1: 36 reps.

Modality Profile

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