Workout Description
EMOM 24 min alternating:
- strict dips on odd minutes
- kick to HS and hold 20 s on even minutes
Your score is the total number of dips across all 12 rounds
Why This Workout Is Hard
This workout combines two demanding skill elements with no recovery between them. The 24-minute EMOM format provides only 1 minute per movement, forcing athletes to complete dips quickly then immediately transition to handstand holds. Strict dips demand shoulder and tricep strength; handstand holds require balance and shoulder stability under fatigue. The alternating structure prevents targeted muscle recovery, creating cumulative fatigue. Most average athletes will struggle maintaining form and rep quality across 12 rounds, particularly in later minutes when shoulder fatigue compounds.
Benchmark Notes
Strict dip strength and cumulative shoulder fatigue are the primary limiters; the alternating kick-to-HS hold taxes the same pressing musculature, making dip rep counts drop across later rounds. L5 (~108 total, ~9 reps/round) reflects a solid intermediate who maintains consistent sets but needs brief resets mid-minute by rounds 8–12.
