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, while ring dips demand upper body power. The 10-minute continuous format with only 30-40 seconds rest between rounds prevents full recovery. Most average athletes will struggle to maintain the pace throughout, likely failing rounds in the back half due to grip and shoulder fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pulling and pushing movements will heavily tax muscular endurance, especially with grip fatigue accumulating over time.
• Endurance (7/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system, requiring sustained aerobic output throughout the EMOM format.
• Flexibility (6/10): Chest-to-bar pull-ups demand significant shoulder and thoracic mobility, while ring dips require good shoulder flexibility and range of motion.
• Speed (6/10): EMOM format demands efficient movement cycling and quick transitions between exercises to complete all reps within each minute window.
• Power (5/10): Kipping pull-ups utilize hip drive and momentum generation, while ring dips benefit from explosive pressing power to maintain pace.
• Strength (4/10): Kipping chest-to-bar and ring dips require moderate relative strength, though kipping reduces pure strength demands compared to strict movements.

Movements

• Chest-to-Bar Pull-Up
• Ring Dip

Benchmark Notes

This is a 10-minute EMOM with 6 kipping chest-to-bar pull-ups + 6 ring dips per round, totaling 12 reps per minute if completed unbroken. Maximum possible score is 120 reps (10 rounds × 12 reps). I'll analyze this by examining the movement demands and fatigue patterns. Movement Analysis: - Kipping chest-to-bar pull-ups: More demanding than regular pull-ups, requiring higher pull and precise timing. Fresh time ~2 seconds per rep. - Ring dips: Demanding on shoulders/triceps, requiring stabilization. Fresh time ~2-3 seconds per rep. - Both movements heavily tax the upper body and grip, creating significant interference. Fatigue Progression: - Minutes 1-3: Athletes can likely complete unbroken sets, 12 reps/minute - Minutes 4-6: Fatigue accumulates, may need to break chest-to-bar into 3+3 or ring dips into 3+3, slight time pressure - Minutes 7-8: Significant fatigue, likely breaking both movements, some athletes may miss rounds - Minutes 9-10: Elite athletes grinding through, recreational athletes likely missing multiple rounds Performance Breakdown: - L10 (Elite): Complete 10 rounds unbroken or with minimal breaks = 120 reps - L9: Complete 9.9 rounds (miss a few reps in final round) = 119 reps - L8: Complete 9.75 rounds (struggle in last 2-3 rounds) = 117 reps - L7: Complete 9.5 rounds (miss 1-2 rounds in back half) = 114 reps - L6: Complete 9 rounds (miss final round) = 108 reps - L5 (Average): Complete 8 rounds (miss final 2 rounds due to fatigue) = 96 reps - L4: Complete 7 rounds = 84 reps - L3: Complete 6 rounds = 72 reps - L2: Complete 5 rounds = 60 reps - L1: Complete 4 rounds or fewer with scaling This workout doesn't have a direct anchor match, but the high-skill gymnastics nature and upper body demand is similar to Elizabeth (ring dips) and Amanda (ring muscle-ups). The EMOM format creates forced rest but also time pressure that limits recovery. Final targets: L10: 120 reps, L5: 96 reps, L1: 60 reps

Modality Profile

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