Workout Description

Why This Workout Is Easy

This workout provides excellent work-to-rest ratio with 1:1 timing and built-in recovery between rounds. The movements are basic bodyweight skills with low volume (4 reps each) followed by simple max efforts. Ring pull-ups and toes-to-rings may challenge some athletes, but the abundant rest prevents fatigue accumulation. The format allows athletes to pace themselves and recover fully, making this accessible for average CrossFitters without significant scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pulling and pushing movements across multiple rounds will heavily tax upper body muscular endurance and grip stamina.
• Flexibility (6/10): Barbell rollouts demand considerable shoulder and core mobility, while toes-through-rings require hip and shoulder flexibility for proper execution.
• Strength (5/10): Ring pull-ups and barbell rollouts require significant relative strength, though bodyweight and light load limit maximal strength demands.
• Endurance (4/10): Eight one-minute intervals with rest periods provide moderate cardiovascular demand but significant recovery time prevents pure aerobic challenge.
• Speed (3/10): One-minute caps create time pressure but built-in rest periods reduce cycling speed demands compared to continuous formats.
• Power (2/10): Movements are primarily strength-endurance based with minimal explosive requirements, though some power needed for ring pull-ups.

Movements

• Push-Up
• Barbell Roll-Out
• Toes-to-Bar
• Ring Pull-Up

Scaling Options

Ring pull-ups: substitute banded pull-ups, jumping pull-ups, or ring rows. Barbell roll-outs: use ab wheel, reduce range of motion, or substitute plank hold. Toes-through-rings: substitute hanging knee raises, V-ups, or sit-ups. Push-ups: elevate hands on box, drop to knees, or reduce range of motion. Consider reducing rounds to 6 if needed.

Scaling Explanation

Scale if you can't perform 4 unbroken ring pull-ups or maintain quality push-up form for 30+ seconds. The goal is to accumulate high volume while maintaining movement quality. Athletes should finish each accessory movement with 2-3 reps left in the tank to preserve form across all 8 rounds. Total workout should feel challenging but sustainable.

Intended Stimulus

Moderate-intensity interval workout targeting the glycolytic energy system across 16 total minutes (8 working + 8 rest). Primary challenge is muscular endurance and skill maintenance under fatigue, specifically upper body pulling/pushing patterns. The capped work periods create consistent pacing while maximizing volume on accessory movements.

Coach Insight

Complete the 4 required reps quickly (15-20 seconds), then maximize the remaining 40-45 seconds on the accessory movement. Focus on strict form on ring pull-ups - dead hang to chest-to-rings. Keep barbell roll-outs controlled with tight midline. For toes-through-rings, use aggressive kip and hollow position. On push-ups, maintain perfect plank position and full range of motion. Rest periods should be active recovery - walk around, shake out arms.

Benchmark Notes

This workout has 8 rounds alternating between two couplets: Ring Pull-Ups + Barbell Roll Outs, then Toes-to-Bar + Push-Ups. Each couplet has a 1-minute cap followed by 1-minute rest. Analysis breakdown: Round 1-2 (fresh): 4 Ring Pull-Ups + 8-12 Roll Outs + 4 T2B + 12-20 Push-Ups = 28-36 total reps per 2-round cycle. Rounds 3-4 (slight fatigue, 1.1x): Roll outs drop to 6-10, push-ups to 10-16 = 24-30 reps. Rounds 5-6 (moderate fatigue, 1.25x): Roll outs 4-8, push-ups 8-12 = 20-24 reps. Rounds 7-8 (high fatigue, 1.4x): Roll outs 3-6, push-ups 6-10 = 16-20 reps. The required movements (4 pull-ups, 4 T2B) take 12-20 seconds, leaving 40-48 seconds for max effort movements. Grip fatigue significantly impacts later rounds. Total rep range: Elite athletes 160+ reps, good athletes 120-140 reps, average 80-100 reps, beginners 32-60 reps. The 1-minute rest provides partial recovery but cumulative fatigue builds across 8 rounds.

Modality Profile

3 out of 4 movements are gymnastics (Ring Pull-Up, Toes-to-Bar, Push-Up), while 1 movement is weightlifting (Barbell Roll Out). This gives us 75% gymnastics and 25% weightlifting.