Workout Description

Why This Workout Is Very Hard

This workout combines three advanced gymnastics skills requiring exceptional upper body strength and technique. Ring swings demand shoulder stability, ring push-ups with turnout require significant strength, and false grip pull-ups are an elite skill most athletes cannot perform. The EMOM format prevents adequate recovery between high-skill movements. The combination of technical complexity, strength demands, and forced pacing makes this accessible only to very experienced gymnastic-focused athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill gymnastics movements performed for max reps will heavily tax upper body muscular endurance, especially grip strength and pulling stamina.
• Strength (7/10): False grip pull-ups and ring push-ups require significant relative strength, while high ring swings demand shoulder and core strength.
• Flexibility (6/10): Ring movements require good shoulder mobility, false grip demands wrist flexibility, and high ring swings need overhead range of motion.
• Endurance (4/10): Three 5-minute EMOMs provide moderate cardiovascular demand with built-in rest periods, but sustained effort across 15 total minutes challenges aerobic capacity.
• Power (3/10): Ring swings have some explosive component, but the focus on controlled movements and paused reps reduces overall power demands.
• Speed (2/10): EMOM format allows recovery between sets, emphasizing quality over speed with controlled tempos and paused positions.

Movements

• Ring Swing
• Ring Push-Up
• False Grip Pull-Up

Benchmark Notes

This is a 15-minute gymnastics-focused workout with three 5-minute EMOM stations. Station 1 (High Ring Swings) is skill-based with prescribed reps of 3-5 per minute, contributing 15-25 total reps. Station 2 (Ring Push-Ups) and Station 3 (False Grip Pull-Ups) are max rep efforts. For Ring Push-Ups, elite athletes can maintain 8-12 reps per minute for 40-60 total reps, while recreational athletes might achieve 3-5 reps per minute for 15-25 total. False Grip Pull-Ups are extremely demanding - elite athletes might sustain 6-10 per minute for 30-50 total, while most athletes will see significant degradation, achieving 2-4 per minute for 10-20 total. The combination of grip-intensive movements creates severe fatigue interference between stations 2 and 3. Total rep ranges: L10 athletes ~220-240 reps, L5 athletes ~125-145 reps, L1 athletes ~45-65 reps. This workout has no direct anchor match but shares similarities with high-volume gymnastics workouts like Angie, though the EMOM format and advanced movements make it significantly more challenging per rep.

Modality Profile

All three movements (Ring Swing, Ring Push-Up, False Grip Pull-Up) are bodyweight gymnastics movements performed on rings, requiring no external load or cyclical cardio components.