Workout Description

Why This Workout Is Hard

This workout creates significant grip and lat fatigue accumulation across 5 rounds of max effort chest-to-bar pull-ups with minimal recovery. The chest-to-bar standard increases difficulty over regular pull-ups, requiring more lat engagement and coordination. Most average athletes will see dramatic rep degradation after round 2-3, and many will need to scale to regular pull-ups or use bands to complete all rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Chest-to-bar pull-ups for max reps across five rounds heavily taxes upper body pulling stamina and grip endurance throughout the workout.
• Endurance (7/10): Five rounds of max effort pull-ups with minimal rest creates significant cardiovascular demand and tests aerobic recovery between intense efforts.
• Strength (4/10): Requires solid relative strength for chest-to-bar pull-ups, but emphasis is on strength endurance rather than maximal force production.
• Flexibility (3/10): Chest-to-bar standard demands good shoulder mobility and thoracic extension, plus full range of motion in the pull-up movement.
• Speed (3/10): Limited speed component as focus is on maximum reps per round rather than fast cycling or quick transitions between movements.
• Power (2/10): Some explosive pulling required for chest-to-bar contact, but workout becomes more of a grind as fatigue accumulates across rounds.

Movements

• Chest-to-Bar Pull-Up

Benchmark Notes

This workout is 5 rounds of max chest-to-bar pull-ups, scored by total reps completed across all rounds. I'll analyze this by examining chest-to-bar pull-up capacity and fatigue patterns across multiple rounds. Movement Analysis: - Chest-to-bar pull-ups are more demanding than regular pull-ups, requiring higher pull and more precise positioning - Fresh state: Elite athletes can perform 15-25+ unbroken, intermediate 8-15, beginners 3-8 - Each round allows for maximum effort, so athletes will push to failure or near-failure each round Fatigue Pattern Across 5 Rounds: - Round 1: 100% capacity (fresh) - Round 2: 85-90% of Round 1 (slight fatigue) - Round 3: 75-80% of Round 1 (moderate fatigue) - Round 4: 65-70% of Round 1 (significant fatigue) - Round 5: 55-60% of Round 1 (heavy fatigue) Estimated Performance by Level: - L10 (Elite): R1: 25, R2: 22, R3: 19, R4: 17, R5: 14 = ~97 total reps - L8 (Advanced): R1: 18, R2: 16, R3: 14, R4: 12, R5: 10 = ~70 total reps - L5 (Intermediate): R1: 12, R2: 10, R3: 9, R4: 8, R5: 6 = ~45 total reps - L3 (Novice): R1: 8, R2: 7, R3: 6, R4: 5, R5: 4 = ~30 total reps - L1 (Beginner): R1: 5, R2: 4, R3: 4, R4: 3, R5: 3 = ~19 total reps No direct anchor exists for this specific format, but I can reference Angie (100 pull-ups + other movements) where L10 completes in 15-18 minutes, suggesting very high pull-up capacity. This max-rep format will produce lower totals than continuous work due to the reset between rounds and the chest-to-bar requirement. Rest periods between rounds will be minimal (30-60 seconds) as athletes want to maximize their score, but the cumulative fatigue significantly impacts later rounds. Final targets: L10: ~185+ reps, L5: ~105 reps, L1: ~25 reps

Modality Profile

Chest-to-Bar Pull-Up is a bodyweight gymnastics movement, making this workout 100% gymnastics with no monostructural or weightlifting components.