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 upper body power. With only 60 seconds per round, most athletes will have 15-25 seconds rest after completing 8 reps. The continuous upper body demand over 8 minutes, combined with the skill requirements of both movements, will challenge grip strength and create substantial fatigue by rounds 5-6.

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 with grip and shoulder fatigue accumulation.
• Speed (7/10): EMOM format demands efficient movement cycling and quick transitions between exercises to complete all reps within each minute window.
• Flexibility (6/10): Chest-to-bar pull-ups demand good shoulder mobility and thoracic extension, while ring dips require shoulder flexibility and stability throughout range.
• Power (5/10): Kipping pull-ups utilize hip drive and momentum generation, creating moderate power demands, while ring dips are more strength-focused.
• Endurance (4/10): Eight minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance.
• Strength (4/10): Kipping chest-to-bar and ring dips require significant relative strength, though kipping reduces pure strength demands compared to strict movements.

Movements

• Ring Dip
• Chest-to-Bar Pull-Up

Benchmark Notes

This is an 8-minute EMOM with 4 kipping chest-to-bar pull-ups + 4 ring dips per round, totaling 64 reps if completed unbroken. I'll analyze this against the Elizabeth benchmark (21-15-9 squat clean 135/95 + ring dip) which includes ring dips as a key movement. Movement Analysis: - Kipping chest-to-bar pull-ups: 1.5-2.5 sec per rep (slightly harder than regular pull-ups) - Ring dips: 2-3 sec per rep in fresh state, but significantly harder under fatigue - Total work per round: 4 CTB + 4 ring dips = 8 reps - Work time per round: 12-20 seconds for elite, 20-35 seconds for intermediate - Rest time available: 40-48 seconds for elite, 25-40 seconds for intermediate Fatigue Progression: - Minutes 1-2: Full completion likely for most athletes - Minutes 3-4: Ring dips start breaking, may need 2-3 sets - Minutes 5-6: Both movements breaking, significant fatigue - Minutes 7-8: Major breakdown, many athletes failing rounds Failure Point Analysis: - Elite (L9-L10): Complete 6-8 rounds = 96-128 total reps - Advanced (L7-L8): Complete 5-6 rounds = 80-96 total reps - Intermediate (L5-L6): Complete 4-5 rounds = 64-80 total reps - Novice (L2-L3): Complete 2-3 rounds = 32-48 total reps - Beginner (L1): May only complete 2 rounds = 32 total reps The ring dips are the limiting factor here - they're significantly harder than the pull-ups and will cause most athletes to fail before the 8 minutes are up. Unlike Elizabeth which allows pacing flexibility, the EMOM format forces consistent output until failure. Final targets: L10: 104+ reps, L5: 64 reps, L1: 32 reps

Modality Profile

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