Workout Description

Why This Workout Is Hard

This workout combines high-skill gymnastics movements with continuous work and no built-in rest. Kipping pull-ups for a full minute will tax grip and shoulders, immediately followed by complex ring push-up variations requiring significant stability and coordination. The ring push-up progressions with single-arm extensions are advanced movements that become exponentially harder under fatigue. Most athletes will hit failure quickly on the ring variations, making this challenging despite bodyweight-only movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume pulling and complex ring push-up variations will severely test upper body muscular endurance, especially grip and shoulder stamina.
• Endurance (7/10): Five rounds of 1-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Flexibility (6/10): Ring push-ups with arm extensions in T and Y positions demand significant shoulder mobility and thoracic spine flexibility.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient cycling to maximize reps within each minute interval.
• Strength (4/10): Ring push-ups with single-arm extensions require moderate strength, particularly core stability and unilateral pressing strength demands.
• Power (3/10): Kipping pull-ups require some explosive hip drive, but complex ring movements are more controlled strength-endurance focused.

Movements

• Ring Push-Up
• Kipping Pull-Up

Benchmark Notes

This workout consists of 5 rounds alternating between 1-minute AMRAP kipping pull-ups and 1-minute AMRAP complex ring push-ups with extensions. Each round has 2 minutes of work. Kipping Pull-Up Analysis (1 min AMRAP per round): - Fresh state: Elite can hit 25-30 reps/min, intermediate 15-20, novice 8-12 - Round-by-round breakdown with fatigue: - Round 1: Elite 28, Intermediate 18, Novice 10 - Round 2: Elite 26 (1.1x fatigue), Intermediate 16, Novice 9 - Round 3: Elite 24 (1.2x fatigue), Intermediate 15, Novice 8 - Round 4: Elite 22 (1.3x fatigue), Intermediate 14, Novice 7 - Round 5: Elite 20 (1.5x fatigue), Intermediate 12, Novice 6 - Total pull-ups: Elite 120, Intermediate 75, Novice 40 Ring Push-Up Complex Analysis (1 min AMRAP per round): Each complex = Ring Push-Up + Left Extension T + Ring Push-Up + Right Extension T + Ring Push-Up + Left Extension Y + Ring Push-Up + Right Extension Y (4 push-ups + 4 extensions) - Fresh complex time: Elite 12-15 sec, Intermediate 20-25 sec, Novice 35-45 sec - Round-by-round with fatigue and grip carryover from pull-ups (+25%): - Round 1: Elite 4 complexes (16 push-ups), Intermediate 2.5 (10), Novice 1.5 (6) - Round 2: Elite 3.5 complexes (14 push-ups), Intermediate 2 (8), Novice 1 (4) - Round 3: Elite 3 complexes (12 push-ups), Intermediate 2 (8), Novice 1 (4) - Round 4: Elite 2.5 complexes (10 push-ups), Intermediate 1.5 (6), Novice 1 (4) - Round 5: Elite 2 complexes (8 push-ups), Intermediate 1.5 (6), Novice 1 (4) - Total complex reps: Elite 60, Intermediate 38, Novice 22 Total Combined Reps: - Elite (L10): 120 + 60 = 180 reps - Intermediate (L5): 75 + 38 = 113 reps - Novice (L1): 40 + 22 = 62 reps Adjusting for the high skill and grip demands of the ring complex, and considering this is a 10-minute high-intensity workout, I'm scaling upward slightly to account for the full performance spectrum. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

Both Kipping Pull-Up and Ring Push-Up are bodyweight gymnastics movements, resulting in 100% gymnastics modality