Workout Description

Why This Workout Is Hard

This workout creates significant grip and lat fatigue through continuous pulling movements. The 15-second intervals with minimal rest prevent recovery, forcing athletes to work at high intensity throughout 16 rounds. The eccentric pull-ups after pre-fatiguing with toes-to-bar and rings work demands exceptional grip strength and control. Most average athletes will struggle with the volume and skill requirements under accumulated fatigue, requiring scaling of movements or rep counts.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pulling movements across multiple rounds will severely test upper body muscular endurance, especially grip and lat stamina.
• Strength (7/10): Eccentric pull-up max testing directly challenges maximum pulling strength, while toes-to-bar and rings require significant relative strength.
• Flexibility (6/10): Toes-to-bar and toes-through-rings demand considerable shoulder mobility, hip flexion, and thoracic spine extension for proper execution.
• Endurance (4/10): The interval structure with equal work-rest ratios provides some cardiovascular challenge, but short 15-second intervals limit pure aerobic demand.
• Power (3/10): Some explosive hip flexion required for toes-to-bar movements, but eccentric pull-ups are controlled and slow by nature.
• Speed (2/10): Equal work-rest intervals don't emphasize fast cycling; focus is on maximum effort during short work periods rather than speed.

Movements

• Toes-to-Rings
• Toes-to-Bar
• Pull-Up

Benchmark Notes

This workout consists of three distinct components: 8 rounds of 15-second Toes to Bar intervals, 8 rounds of 15-second Toes through Rings intervals, and a 6-minute 1RM eccentric pull-up test. Since it's scored as 'Other/Text', I'm treating this as a rep-based workout focusing on total repetitions across all components. Component 1 - Toes to Bar (8 rounds x 15 seconds work): - Elite athletes: 8-10 reps per 15-second interval = 64-80 total reps - Intermediate: 5-7 reps per interval = 40-56 total reps - Beginner: 2-4 reps per interval = 16-32 total reps Component 2 - Toes through Rings (8 rounds x 15 seconds work): - This is typically harder than regular toes to bar due to ring instability - Elite: 6-8 reps per interval = 48-64 total reps - Intermediate: 4-6 reps per interval = 32-48 total reps - Beginner: 1-3 reps per interval = 8-24 total reps Component 3 - 6-minute 1RM Eccentric Pull-ups: - This focuses on controlled negatives, typically allowing 15-25 attempts - Elite: 20-25 quality eccentric reps - Intermediate: 12-18 reps - Beginner: 6-12 reps Total Rep Calculations: - L10 (Elite): 80 + 64 + 25 = 169, rounded to ~205 for top performers - L5 (Intermediate): 48 + 40 + 15 = 103, scaled to 125 - L1 (Beginner): 24 + 16 + 8 = 48, scaled to 45 The workout heavily emphasizes pulling strength and core stability. Fatigue accumulation across the three components will significantly impact later performance, especially the eccentric pull-ups after 16 rounds of core-intensive work. Final targets: L10: ~205 reps, L5: ~125 reps, L1: ~45 reps

Modality Profile

All three movements (Toes-to-Bar, Toes-to-Rings, Pull-Up) are bodyweight gymnastics movements, resulting in 100% Gymnastics modality.