Workout Description

Why This Workout Is Easy

This is a low-intensity bodyweight circuit with built-in rest periods and manageable time domains. The 20-second work intervals prevent significant fatigue accumulation, while 10-second rests allow partial recovery. The movements are fundamental (holds, rows, push-ups) without complex skills. The 5-round structure totals only 10 minutes with substantial rest built in. Most average CrossFitters can complete this without scaling, making it an accessible conditioning piece.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Continuous upper body pulling, pushing, and core isometric holds over multiple rounds heavily taxes muscular endurance across multiple muscle groups.
• Endurance (4/10): Five rounds of 20-second intervals with 10-second rest creates moderate cardiovascular demand through sustained isometric and dynamic bodyweight movements.
• Flexibility (4/10): False grip ring rows demand wrist and shoulder mobility, while arch and hollow holds require spinal extension and flexion range.
• Strength (3/10): Bodyweight movements with false grip ring rows and parallette push-ups require moderate relative strength but not maximal force production.
• Speed (3/10): Short work intervals with brief rest periods require some transition efficiency, but pacing is more important than rapid cycling.
• Power (1/10): Primarily isometric holds and controlled bodyweight movements with minimal explosive or ballistic movement requirements throughout the workout.

Movements

• Ring Row
• Push-Up
• Arch Hold
• Hollow Hold

Benchmark Notes

This workout is scored by total reps completed across two movements: False Grip Ring Rows and Parallette Push Ups over 5 rounds of 20-second work intervals. Each round has 20 seconds of Ring Rows and 20 seconds of Push Ups with 10-second rests between exercises. Movement analysis: Ring Rows (false grip) are significantly more challenging than regular ring rows due to the grip requirement, estimating 3-8 reps per 20-second interval depending on skill level. Parallette Push Ups are elevated and require more stability than regular push-ups, estimating 4-12 reps per 20-second interval. Fatigue considerations: Round 1-2 at baseline pace, Round 3-4 with 10-15% decline, Round 5 with 20-25% decline due to grip fatigue and upper body exhaustion. The Hollow Body Hold and Arch Hold are isometric holds that don't contribute to score but will pre-fatigue the core and posterior chain. Elite athletes (L10): 8 ring rows + 12 push ups per round × 5 rounds = 100 total reps, accounting for minimal fatigue decline. Recreational athletes (L1): 2 ring rows + 4 push ups per round × 5 rounds = 30 total reps, with significant fatigue affecting later rounds. This workout has similarities to upper body gymnastics benchmarks but is unique in its interval structure. The combination of grip-intensive ring rows and push-ups creates a specific upper body endurance challenge. Final targets: L10: ~205 reps, L5: ~125 reps, L1: ~45 reps.

Modality Profile

All four movements (Hollow Hold, Ring Row, Arch Hold, Push-Up) are bodyweight gymnastics movements with no external load or cyclical cardio components.