Workout Description

Why This Workout Is Hard

This EMOM creates significant fatigue accumulation with minimal recovery. Kipping chest-to-bar pull-ups require more skill and strength than regular pull-ups, and ring dips demand upper body power. The 8-minute continuous format with only 30-40 seconds rest between rounds prevents full recovery. The combination of two challenging upper body movements with forced pacing makes this substantially harder than if performed with adequate rest.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pulling and pushing movements will severely test muscular endurance, especially with grip and shoulder fatigue accumulation.
• Speed (7/10): EMOM format demands quick transitions and efficient movement cycling to complete 8 reps within each minute while managing fatigue.
• Flexibility (6/10): Chest-to-bar pull-ups demand good shoulder mobility and thoracic extension, while ring dips require shoulder flexibility and stability throughout range.
• Power (6/10): Kipping chest-to-bar pull-ups are explosive hip-driven movements, while ring dips require powerful pressing action to maintain pace.
• Endurance (4/10): Eight minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance.
• Strength (4/10): Kipping chest-to-bar and ring dips require significant relative strength, though kipping reduces pure strength demands compared to strict movements.

Movements

• Ring Dip
• Chest-to-Bar Pull-Up

Benchmark Notes

This is an 8-minute EMOM with 4 kipping chest-to-bar pull-ups + 4 ring dips per round, totaling 8 reps per minute. Maximum possible score is 64 reps (8 rounds × 8 reps). I'll analyze this by examining the movement demands and fatigue patterns. Movement Analysis: - Kipping chest-to-bar pull-ups: More demanding than regular pull-ups, requiring higher pull and chest contact with bar. Fresh time ~2-2.5 sec per rep. - Ring dips: Require significant shoulder stability and tricep strength. Fresh time ~2-3 sec per rep. - Combined per round: 4 CTB + 4 ring dips = ~16-20 seconds of work when fresh. Fatigue Progression: - Minutes 1-2: Athletes should complete all reps easily, ~16-18 sec work time - Minutes 3-4: Slight fatigue, may need to break sets, ~18-22 sec work time - Minutes 5-6: Moderate fatigue, smaller sets required, ~22-28 sec work time - Minutes 7-8: Significant fatigue, singles likely, ~28-35 sec work time Failure Point Analysis: The limiting factor will be the combination of pulling strength (CTB) and pressing endurance (ring dips). Most athletes will start missing rounds between minutes 5-7 as the upper body fatigues. Benchmark Estimation: - L10 (Elite): Complete 6+ full rounds = 48+ reps, likely 52-56 reps - L5 (Average): Complete 4-5 full rounds = 32-40 reps - L1 (Beginner): May only complete 2-3 full rounds = 16-24 reps, with scaling needed No direct anchor matches this exact format, but this is similar to upper body endurance workouts. The combination of two challenging gymnastics movements in an EMOM format creates a high skill and strength demand. Final targets: L10: 52+ reps, L5: 36 reps, L1: 20 reps

Modality Profile

Both Chest-to-Bar Pull-Up and Ring Dip are bodyweight gymnastics movements, resulting in 100% gymnastics modality