Workout Description

Why This Workout Is Hard

This workout combines advanced gymnastics skills with high volume and minimal recovery. False grip kipping ring pull-ups and toes through rings demand significant upper body strength and skill, while chest-to-bar pull-ups require pulling power. The continuous 3-minute AMRAPs with only 1-minute rest create substantial fatigue accumulation, particularly affecting grip strength across all pulling movements. Most average CrossFitters will need to scale the advanced ring skills.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume upper body work with pull-ups, push-ups, and ring movements will severely test pulling and pushing muscular endurance across multiple rounds.
• Endurance (7/10): Eight rounds of 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output over approximately 32 minutes total.
• Flexibility (6/10): False grip positioning, toes-through-rings, and parallette passthroughs demand significant shoulder mobility, wrist flexibility, and thoracic spine range of motion.
• Speed (5/10): AMRAP format encourages steady pacing and efficient transitions between movements, with rest periods allowing for strategic recovery and consistent cycling.
• Strength (4/10): False grip ring pull-ups and chest-to-bar variations require above-average relative strength, though still primarily bodyweight-based movements throughout.
• Power (3/10): Kipping pull-up variations involve some hip drive and explosive elements, but overall emphasis is on sustained output rather than explosive power.

Movements

• Pull-Up
• Toes Through Rings
• Parallette Push-Up
• Chest-to-Bar Pull-Up
• Parallette Passthrough
• Push-Up

Scaling Options

Part A: Ring rows instead of false grip pull-ups, knee tuck progression for toes through rings, push-ups from knees on parallettes. Part B: Regular pull-ups or banded pull-ups instead of chest-to-bar, seated passthroughs with PVC pipe, incline push-ups on box. Advanced athletes can add weight vest (10-20 lbs) or increase reps to 6-8-10 and 6-8-10 respectively.

Scaling Explanation

Scale if athlete cannot perform 2+ false grip ring pull-ups or 5+ chest-to-bar pull-ups. Priority is maintaining 3-minute work capacity with minimal rest between movements. Athletes should complete at least 2 full rounds per AMRAP. If grip strength is limiting factor before muscular fatigue, scale pulling movements. Goal is consistent movement for the full 3 minutes with brief pauses only between exercises, not within exercise sets.

Intended Stimulus

Upper body power endurance workout targeting the glycolytic system across 12-16 minutes. Two distinct 3-minute AMRAPs test the ability to maintain pulling and pushing strength under moderate time pressure. The false grip ring work adds significant grip and lat challenge, while the progression from ring work to chest-to-bar tests adaptation under fatigue.

Coach Insight

In Part A, focus on efficient false grip transitions - establish grip once and hold throughout the 3 minutes. Pace ring pull-ups at 1-2 reps every 15 seconds to preserve grip. Use smooth, controlled toes through rings to avoid excessive grip fatigue. Keep parallette push-ups strict and chest-to-parallette contact. In Part B, break chest-to-bar early (2-1-1 pattern) as these will be significantly harder after ring work. Parallette passthroughs should be continuous and controlled. Standard push-ups can be faster but maintain full range of motion. Use rest periods for grip massage and shoulder mobility.

Benchmark Notes

This workout consists of two separate 4-round AMRAP sections, each with 3-minute work periods. Analysis breakdown: Section 1 (4 rounds): 4 False Grip Kipping Ring Pull Ups + 6 Toes Through Rings + 8 Parallette Push Ups = 18 reps per round - Round 1: Fresh state - 18 reps in ~90 seconds (2.5s pull-up + 1.5s TTR + 1.2s push-up = 5.2s/rep + transitions) - Round 2: Light fatigue (1.1x) - 17 reps - Round 3: Moderate fatigue (1.2x) - 16 reps - Round 4: Significant fatigue (1.3x) - 15 reps Section 1 Total: ~66 reps Section 2 (4 rounds): 4 Chest to Bar Pull Ups + 6 Parallette Passthroughs + 8 Push Ups = 18 reps per round - Fresh grip after rest, but overall fatigue from Section 1 - Round 1: 17 reps (C2B harder than false grip kipping) - Round 2: 16 reps (1.1x fatigue) - Round 3: 15 reps (1.2x fatigue) - Round 4: 14 reps (1.3x fatigue + grip failure) Section 2 Total: ~62 reps Total workout capacity: 128 reps for elite athletes. Set breaks become frequent in later rounds due to grip fatigue. Parallette movements provide brief grip relief but require shoulder endurance. Applied 15-20% performance degradation across skill levels with recreational athletes struggling significantly with false grip and chest-to-bar volume.

Modality Profile

All 6 movements are bodyweight gymnastics: False Grip Kipping Ring Pull-Up, Toes Through Ring, Parallette Push-Up, Chest-to-Bar Pull-Up, Parallette Passthrough, and Push-Up are all gymnastics movements requiring no external load.