Workout Description
40 min EMOM alternating:
- 1 min: unbroken strict chest to bar pull ups
- 1 min rest
- 1 min: unbroken kipping chest to bar pull ups
- 1 min rest
You can see this as a total of ten 4-min rounds. Score is the sum of all reps. Keep track of each set for future reference
Why This Workout Is Very Hard
Strict chest-to-bar pull-ups are significantly more demanding than regular pull-ups, requiring substantial strength and skill. The unbroken requirement is punishing—any break ends the set. While the 1:1 work-rest ratio provides recovery, 40 minutes creates severe cumulative grip and upper body fatigue. The average CrossFitter might manage 5-8 strict C2B initially but will degrade to singles or zeros by round 7-8. The combination of high skill demand, unbroken constraint, and sustained duration places this firmly in Very Hard territory.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Exceptional test of upper body pulling stamina and grip endurance. Twenty total minutes of unbroken chest-to-bar work across 10 rounds demands sustained muscular output.
- Strength (6/10): Strict chest-to-bar pull-ups require significant relative strength, especially maintained over multiple rounds. The unbroken requirement elevates the strength-endurance demand considerably.
- Endurance (5/10): The 40-minute duration with alternating work and rest periods creates moderate cardiovascular demand, though the rest intervals prevent this from being primarily aerobic.
- Speed (4/10): EMOM format rewards faster cycling to accumulate more reps per minute, but built-in rest periods reduce the urgency compared to continuous work.
- Flexibility (3/10): Chest-to-bar standard requires good shoulder mobility and thoracic extension. More demanding than regular pull-ups but not extreme range of motion.
- Power (3/10): Kipping pull-ups utilize hip drive and momentum generation, adding some power component. However, strict work dominates and power is secondary.
Scaling Options
Reduce C2B requirement to chin-over-bar for both movements. Use light band assistance (focus on smallest band that allows target reps). Substitute strict pull-ups and kipping pull-ups instead of C2B. Scale to 30-minute version (7-8 rounds). Advanced scaling: banded strict C2B with bodyweight kipping C2B. Beginner: jumping C2B for strict, regular kipping pull-ups for kipping work. Most conservative: ring rows (feet elevated) for strict, jumping pull-ups for kipping.
Scaling Explanation
Scale if you cannot perform 5+ unbroken strict C2B and 10+ unbroken kipping C2B when fresh. The workout demands maintaining unbroken sets across all 10 rounds - failing to complete unbroken reps means you've started too aggressively or need easier variation. Priority is preserving the intended stimulus: repeated maximal effort pulling under fatigue with adequate recovery. Target is completing all 40 minutes with unbroken sets, even if reps are low (1-2 strict, 3-5 kipping in later rounds is acceptable). Scale movement difficulty, not duration - the time domain is critical to the adaptation.
Intended Stimulus
Long-duration strength-endurance workout (40 minutes) focused on upper body pulling capacity. Primary challenge is maintaining strict pulling strength and technical precision under accumulated fatigue. Energy system is primarily phosphagen with heavy oxidative recovery demands. Tests mental resilience, shoulder girdle endurance, and ability to manage grip and lat fatigue across extended time domain.
Coach Insight
Conservative start is essential - your first set should feel easy. Strict C2B will be the limiting factor; consider starting at 3-5 reps and expect to drop to 1-3 by final rounds. Kipping sets should be 2-3x your strict volume but don't exceed 8-10 reps to avoid burning out grip and shoulders. Focus on active shoulders at top position on strict, full lockout at bottom. On kipping, maintain hollow-arch rhythm and avoid excessive hip drive. Track every set - if you fail unbroken on strict, immediately drop 1-2 reps next round. The rest minutes are crucial for grip recovery; shake out arms and keep moving. Mental game matters: 40 minutes is long, stay present for each set.
Benchmark Notes
Primary limiters are strict pulling strength, grip endurance, and strategic pacing. The 'unbroken' requirement means athletes must self-regulate carefully - going too aggressive early will destroy later sets. L1 (~50 reps) averages 1 strict CTB + 4 kipping per round. L5 (~150 reps) sustains roughly 3-4 strict + 11-12 kipping. L10 elites (~330 reps) can hold 9-10 strict + 23-24 kipping across all 10 rounds. Grip fatigue accumulates significantly even with rest minutes, and the chest-to-bar standard is much more demanding than regular pull-ups. Conservative early sets preserve capacity for later rounds.
Modality Profile
Chest-to-Bar Pull-Up is a bodyweight gymnastics movement. It is a variation of the pull-up, which is explicitly listed under Gymnastics (G) modality. No external load or monostructural cardio elements are present.
