Workout Description

Why This Workout Is Hard

While individual movements are manageable for average athletes, the EMOM format creates significant challenge. Kipping chest-to-bar requires more skill than regular pull-ups, and ring dips demand upper body strength. The 8-minute continuous format with only 45-50 seconds rest per round creates cumulative grip and shoulder fatigue. Most athletes will struggle to maintain quality reps throughout, especially as pulling strength deteriorates affecting both movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling and pushing movements over eight minutes will significantly tax muscular endurance in shoulders, lats, and triceps.
• Speed (7/10): EMOM format demands quick transitions between movements and efficient cycling to complete six reps within each minute consistently.
• 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 (5/10): Kipping pull-ups utilize hip drive and momentum generation, creating moderate power demands especially when maintaining pace under fatigue.
• 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 moderate relative strength, more than basic pull-ups but less than weighted movements.

Movements

• Chest-to-Bar Pull-Up
• Ring Dip

Benchmark Notes

This is an 8-minute EMOM with 3 kipping chest-to-bar pull-ups + 3 ring dips per round, totaling 6 reps per minute. Maximum possible score is 48 total reps (8 rounds × 6 reps). However, this combination creates significant fatigue patterns that will cause most athletes to fail before completion. Kipping chest-to-bar pull-ups require more lat engagement and timing than regular pull-ups (1.5-2.5 sec per rep), while ring dips demand tricep and shoulder stability (2-3 sec per rep). Fresh state: each round takes 8-12 seconds, leaving 48-52 seconds rest. Fatigue analysis by round: Rounds 1-2 (1.0x): 8-10 sec work. Rounds 3-4 (1.1x): 9-11 sec work. Rounds 5-6 (1.3x): 11-14 sec work. Rounds 7-8 (1.5x): 12-18 sec work. The grip and shoulder fatigue from chest-to-bar significantly impacts ring dip performance (+25% time penalty). Most intermediate athletes will start failing reps around minute 6-7, while elite athletes might complete 7-8 full rounds. This workout has similarities to Elizabeth (21-15-9 squat clean + ring dip) where ring dips become the limiting factor under fatigue. Using Elizabeth as an anchor and scaling for the EMOM format and chest-to-bar difficulty: Elite athletes (L9-L10) complete 7-8 rounds (42-48 reps), advanced athletes (L6-L8) complete 5-7 rounds (30-42 reps), intermediate athletes (L4-L5) complete 4-6 rounds (24-36 reps), and beginners (L1-L3) complete 3-5 rounds (18-30 reps). Final targets - L10: 48 reps (perfect score), L5: 30 reps (5 complete rounds), L1: 18 reps (3 complete rounds).

Modality Profile

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