Workout Description

Why This Workout Is Medium

This is a structured bodyweight circuit with built-in rest periods that prevent excessive fatigue accumulation. The 25-second work intervals are manageable for most movements, and 10-second rests provide adequate recovery. While false grip ring rows and parallette push-ups require some skill, the time-based format allows athletes to work at their own pace rather than chasing high rep counts. The combination creates moderate challenge without overwhelming most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Extended isometric holds and continuous upper body work over multiple rounds heavily taxes muscular endurance, especially grip and core stamina.
• Flexibility (6/10): Hollow body and arch holds demand significant spinal mobility, while false grip requires wrist and shoulder flexibility for proper positioning.
• Endurance (4/10): Five rounds of 25-second holds with short rest creates moderate cardiovascular demand, though isometric nature limits pure aerobic stress.
• Strength (4/10): Bodyweight movements with challenging progressions like false grip rows and parallette push-ups require moderate relative strength capacity.
• Speed (2/10): Short rest periods require quick transitions, but isometric holds prevent rapid movement cycling typical of speed-focused workouts.
• Power (1/10): Purely isometric holds and controlled movements with no explosive or ballistic components make this a minimal power workout.

Movements

• Hollow Hold
• Ring Row
• Push-Up
• Arch 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 25-second work intervals. Each round has 25 seconds of Ring Rows followed by 25 seconds of Push Ups, with 10-second rests between exercises. The Hollow Body Holds and Arch Holds are isometric holds that don't contribute to the rep count but will create fatigue. Movement Analysis: - False Grip Ring Rows: These are significantly more challenging than regular ring rows due to the false grip requirement. Elite athletes might achieve 8-10 reps per 25-second interval when fresh, but this will degrade significantly due to grip fatigue and the isometric holds. - Parallette Push Ups: These are elevated push-ups which are slightly easier than regular push-ups. Elite athletes might achieve 10-12 reps per 25-second interval when fresh. - Hollow Body Holds and Arch Holds: These 25-second isometric holds will create significant core and posterior chain fatigue, impacting performance on subsequent movements. Fatigue Progression: Round 1: Ring Rows 8-10 reps, Push Ups 10-12 reps (fresh state) Round 2: Ring Rows 7-9 reps, Push Ups 9-11 reps (slight fatigue from isometrics) Round 3: Ring Rows 6-8 reps, Push Ups 8-10 reps (cumulative grip and core fatigue) Round 4: Ring Rows 5-7 reps, Push Ups 7-9 reps (significant fatigue) Round 5: Ring Rows 4-6 reps, Push Ups 6-8 reps (near failure state) Elite (L9-L10): 30-50 Ring Rows + 40-60 Push Ups = 70-110 total reps Advanced (L7-L8): 25-35 Ring Rows + 35-45 Push Ups = 60-80 total reps Intermediate (L5-L6): 20-25 Ring Rows + 25-35 Push Ups = 45-60 total reps Beginner (L2-L3): 10-15 Ring Rows + 15-25 Push Ups = 25-40 total reps Novice (L1): 5-10 Ring Rows + 10-15 Push Ups = 15-25 total reps The false grip requirement and isometric holds make this significantly more challenging than standard bodyweight movements. The workout structure creates a unique fatigue pattern where grip strength becomes the limiting factor for ring rows while core fatigue from the holds impacts push-up performance. 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.