Workout Description

Why This Workout Is Hard

While strict pull-ups are a fundamental movement, the tempo requirement (5-second negative) dramatically increases difficulty by demanding exceptional eccentric strength and control. The 'as many as possible unbroken' format creates a high-skill endurance challenge where form must be maintained under accumulating fatigue. Most average CrossFitters will struggle to maintain proper tempo beyond 5-8 reps, making this significantly harder than regular strict pull-ups.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Primary test of upper body pulling stamina with tempo control, pushing muscular endurance to failure in one continuous effort.
• Strength (7/10): Significant strength demand from strict pull-ups with controlled tempo, requiring substantial relative strength throughout the range of motion.
• Flexibility (4/10): Moderate mobility requirements for full range pull-ups and shoulder positioning, enhanced by the controlled tempo demands.
• Endurance (2/10): Minimal cardiovascular demand as this is a single unbroken set focused on muscular failure rather than sustained aerobic output.
• Power (1/10): Minimal power component due to strict tempo requirements eliminating any explosive or kipping movements.
• Speed (1/10): No speed element as the tempo prescription specifically controls movement velocity and eliminates rapid cycling.

Movements

• Pull-Up

Benchmark Notes

This workout focuses on tempo strict pull-ups with a 5-second eccentric (lowering) phase, performed unbroken to failure. The tempo prescription (5/X/X/3) means 5 seconds down, any speed up, any pause at top, 3 seconds at bottom. This significantly increases time under tension and difficulty compared to regular strict pull-ups. Since this is scored as 'Reps', we're measuring total unbroken repetitions achieved. For reference, I'm using strict pull-up capacity as a baseline but adjusting downward due to the tempo requirement. A typical intermediate CrossFitter might achieve 8-12 strict pull-ups, but the 5-second eccentric will reduce this by approximately 30-40%. Elite athletes who can perform 20+ strict pull-ups would likely achieve 25-30 tempo reps due to the increased muscular endurance demand. The tempo requirement creates significant lat and bicep fatigue, making each subsequent rep progressively harder. Grip strength becomes a major limiting factor as the set progresses. L10 athletes (elite) would achieve 26+ reps, demonstrating exceptional pulling strength and muscular endurance. L5 athletes (median) would achieve around 12 reps, showing solid strict pull-up ability with tempo control. L1 athletes (beginner) might only achieve 3 reps due to limited strict pull-up strength combined with tempo demands. The unbroken requirement means the set ends immediately when the athlete drops from the bar or breaks form. Final targets: L10: 26+ reps, L5: 12 reps, L1: 3 reps.

Modality Profile

Pull-ups are a bodyweight movement, making this workout 100% Gymnastics with no Monostructural or Weightlifting components.