Workout Description

Why This Workout Is Hard

This EMOM creates significant fatigue accumulation with minimal recovery. Kipping chest-to-bar pull-ups require more skill and strength than regular pull-ups, and ring dips demand considerable upper body strength. The 10-minute continuous format with only 30-40 seconds rest between rounds prevents adequate recovery for these demanding movements. Most average CrossFitters will struggle to maintain the pace and may need to scale one or both movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pulling and pushing movements will heavily tax muscular endurance, especially with grip fatigue accumulating 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 quick transitions and efficient movement cycling to complete 12 reps within each minute while managing fatigue.
• Power (5/10): Kipping pull-ups utilize hip drive and momentum generation, while ring dips benefit from explosive pressing power for efficient cycling.
• Strength (4/10): Kipping chest-to-bar and ring dips require moderate relative strength, though kipping reduces pure strength demands compared to strict movements.

Movements

• Ring Dip
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a 10-minute EMOM with 6 kipping chest-to-bar pull-ups + 6 ring dips per round, totaling 12 reps per minute if completed unbroken. Maximum possible score is 120 reps (10 rounds × 12 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 time ~2 seconds per rep. - Ring dips: Demanding on shoulders/triceps, requiring stabilization. Fresh time ~2 seconds per rep. - Both movements heavily tax the upper body and grip, creating significant interference. Fatigue Progression: - Minutes 1-3: Athletes can likely complete unbroken sets (12 reps/min) - Minutes 4-6: Fatigue accumulates, may need to break sets, slight time increase - Minutes 7-8: Significant fatigue, more frequent breaks, potential for missed rounds - Minutes 9-10: Elite athletes maintain pace, others may fail rounds entirely The key limiting factor is the combination of high-skill kipping chest-to-bar with ring dips in a compressed timeframe. Unlike simpler movements, these require technical proficiency under fatigue. Performance Breakdown: - L10 (Elite): Complete all 10 rounds = 120 reps - L9: Complete 9.9 rounds (miss final rep or two) = 119 reps - L8: Complete 9.75 rounds = 117 reps - L7: Complete 9.5 rounds = 114 reps - L6: Complete 9 rounds = 108 reps - L5 (Average): Complete 8-9 rounds = 96-108 reps, using 108 as median - L4: Complete 8 rounds = 96 reps - L3: Complete 7 rounds = 84 reps - L2: Complete 6 rounds = 72 reps - L1: Complete 5 rounds = 60 reps This workout doesn't directly match any iconic benchmarks, but the high-skill gymnastics nature and EMOM format creates a sharp performance cliff where technical athletes excel and others struggle significantly. Final targets: L10: 120 reps, L5: 108 reps, L1: 60 reps

Modality Profile

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