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. The continuous 10-minute format with only 40-50 seconds rest prevents full recovery between rounds. Grip and shoulder fatigue will accumulate quickly, forcing athletes to break sets or scale movements. The combination of skill demands, upper body loading, and forced pace makes this Hard.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pulling and pushing movements will severely test muscular endurance, especially grip and shoulder stamina over time.
• Endurance (7/10): Ten 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 range of motion.
• Speed (6/10): EMOM format demands efficient movement cycling and quick transitions between exercises to complete reps within each minute window consistently.
• Power (5/10): Kipping chest-to-bar involves hip drive and explosive coordination, while ring dips have some power component in the transition phases.
• Strength (4/10): Kipping chest-to-bar and ring dips require moderate relative strength, though kipping reduces pure strength demands compared to strict versions.

Movements

• Ring Dip
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a 10-minute EMOM with 4 kipping chest-to-bar pull-ups + 4 ring dips per round, totaling 8 reps per minute for a maximum possible 80 reps. I'll analyze this by examining the movement demands and fatigue patterns. Movement Analysis: - Kipping chest-to-bar pull-ups: More demanding than regular pull-ups, requiring higher pull and precise timing. Fresh state: ~1.5-2 sec per rep - Ring dips: Require significant shoulder stability and tricep strength. Fresh state: ~2-3 sec per rep - Combined per round: 4 C2B + 4 ring dips = ~14-20 seconds of work per minute Fatigue Progression: - Minutes 1-3: Athletes can likely complete all rounds unbroken or with minimal breaks - Minutes 4-6: Grip fatigue from C2B starts affecting ring dips, may need to break into 2+2 sets - Minutes 7-8: Significant shoulder fatigue, likely breaking both movements into smaller sets - Minutes 9-10: Elite athletes grinding out singles, recreational athletes may start missing rounds Failure Point Analysis: The combination of grip-intensive C2B followed immediately by shoulder-intensive ring dips creates a compounding fatigue effect. Most athletes will hit failure between minutes 7-9 as the pull-up grip strength diminishes and ring dip lockout becomes compromised. Benchmark Reasoning: - L10 (Elite): Complete 9+ rounds = 72+ reps, with round 10 being partial - L5 (Average): Complete 7+ rounds = 56+ reps, struggling significantly in final rounds - L1 (Beginner): May only complete 4-5 rounds = 32-40 reps before movements break down Using Elizabeth (21-15-9 squat clean + ring dip) as a reference anchor, elite athletes complete 45 ring dips in 160-200 seconds. In this EMOM format with the added C2B demand, the forced rest allows for higher total volume but the grip-to-shoulder transition creates unique fatigue. Final targets: L10: 88+ reps, L5: 74+ reps, L1: 40+ reps

Modality Profile

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