Workout Description

Why This Workout Is Hard

This 18-minute AMRAP combines three challenging movements with significant interference patterns. Chest-to-bar pull-ups demand high pulling strength, ring dips require pressing power and stability, while overhead squats at 95/65 test mobility and core strength. The continuous format prevents recovery, creating cumulative fatigue across pulling, pressing, and overhead positions. Most average athletes will need to scale the gymnastics movements or weight, making this solidly Hard despite moderate individual rep counts.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill pulling movements combined with overhead squats will rapidly exhaust upper body and core stamina, especially grip endurance.
• Endurance (7/10): An 18-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output while managing fatigue across multiple movement patterns.
• Flexibility (7/10): Overhead squats require excellent ankle, hip, thoracic, and shoulder mobility. Ring dips also demand shoulder flexibility and stability.
• Strength (6/10): Chest-to-bar pull-ups and ring dips require significant relative strength, while 95/65lb overhead squats demand moderate absolute strength.
• Speed (6/10): Efficient transitions and movement cycling become crucial as fatigue sets in, requiring strategic pacing to maintain consistent rounds.
• Power (3/10): Movements are primarily strength-endurance based rather than explosive, though some power is needed for efficient pull-up cycling.

Movements

• Overhead Squat
• Ring Dip
• Chest-to-Bar Pull-Up

Benchmark Notes

This 18-minute AMRAP with chest-to-bar pull-ups, ring dips, and overhead squats is a high-skill gymnastics workout with moderate loading. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (per round): - 5 Chest-to-Bar Pull-Ups: 1.5-2.5 sec each = 7.5-12.5 sec fresh - 10 Ring Dips: 2-3 sec each = 20-30 sec fresh - 15 Overhead Squats (95/65): 2.5-3.5 sec each = 37.5-52.5 sec fresh - Transitions: 5-10 sec between movements Total per round fresh: 70-105 sec (1:10-1:45) Fatigue Considerations: - Chest-to-bar pull-ups are more demanding than regular pull-ups, requiring higher skill and strength - Ring dips heavily tax shoulders and triceps - Overhead squats demand shoulder stability and mobility after upper body fatigue - Grip fatigue will accumulate significantly across all three movements - Set breaking will increase substantially after round 3-4 Progressive Breakdown: - Rounds 1-3: 1:10-1:30 per round (fresh execution) - Rounds 4-6: 1:30-2:00 per round (moderate fatigue, some set breaking) - Rounds 7-9: 2:00-2:30 per round (significant fatigue, frequent set breaking) - Rounds 10+: 2:30-3:00+ per round (heavy fatigue, singles/doubles) This workout is similar to Elizabeth (21-15-9 squat clean + ring dip) but with extended AMRAP format and different movement pattern. Elizabeth anchors show L10 at 160-200 sec for males, but this is an 18-minute AMRAP requiring sustained output rather than sprint pace. For comparison, Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) shows: - L10: 25-30 rounds - L5: 15-18 rounds - L1: 6-8 rounds However, this workout is significantly more demanding due to chest-to-bar requirement, ring dips vs push-ups, and overhead squats with load vs air squats. I estimate this workout to be approximately 40-50% more challenging than Cindy. Adjusted targets: - L10 (Elite): 16-17 rounds - athletes who can maintain sub-1:30 pace with minimal set breaking - L5 (Average): 10-11 rounds - solid CrossFitters with good gymnastics base - L1 (Beginner): 4-5 rounds - may need significant scaling or assistance Final targets: L10: 16.5 rounds, L5: 10.5 rounds, L1: 4.5 rounds

Modality Profile

2 out of 3 movements are gymnastics (Chest-to-Bar Pull-Up, Ring Dip), 1 is weightlifting (Overhead Squat). Rounded to 67/33 split.