Workout Description
Why This Workout Is Hard
This EMOM-style workout (every 2:00 from 0:00) combines shoulder to overhead at 115/75, ring dips, Turkish getups, and a 250/200m row — multiple demanding elements compressed into tight intervals. The row alone eats 50-60 seconds, leaving limited time for pressing and skill work. Turkish getups require technical focus under fatigue, ring dips demand significant shoulder stability after overhead pressing, and the cumulative shoulder fatigue across rounds makes this increasingly punishing.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Ring dips, shoulder-to-overhead, and Turkish getups combined in repeated EMOM intervals create sustained upper body muscular endurance stress. Cumulative fatigue across pressing and stabilizing muscles becomes a primary limiter.
- Flexibility (7/10): Turkish getups are among CrossFit's most mobility-demanding movements, requiring thoracic rotation, hip extension, and shoulder stability through multiple positions. Ring dips add overhead shoulder flexibility requirements.
- Strength (6/10): Shoulder-to-overhead at 115/75 lbs is a moderate load requiring real pressing strength. Turkish getups demand full-body tension and stability under load, contributing meaningful strength stimulus beyond pure bodyweight work.
- Speed (6/10): The 2:00 EMOM format demands efficient transitions and movement pacing to complete all work within each window. Athletes must move with purpose but cannot sprint recklessly, especially during Turkish getups.
- Endurance (5/10): The 250/200m rowing each interval provides meaningful cardiovascular stimulus. The EMOM structure offers brief recovery between rounds, limiting pure aerobic demand but keeping heart rate consistently elevated throughout.
- Power (5/10): Shoulder-to-overhead benefits from hip drive and explosive pressing mechanics. However, ring dips and Turkish getups are deliberate movements, balancing the power demand with controlled strength expression throughout the workout.
Movements
- Ring Dip
- Shoulder-to-Overhead
- Turkish Get-Up
- Row
Modality Profile
4 movements total: Ring Dip (G), Row (M), Shoulder-to-Overhead (W), Turkish Get-Up (W). W leads with 2/4 movements = 50%. G and M each have 1/4 movements = 25% each, rounded to 30/20 to sum cleanly to 100%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | The 250/200m rowing each interval provides meaningful cardiovascular stimulus. The EMOM structure offers brief recovery between rounds, limiting pure aerobic demand but keeping heart rate consistently elevated throughout. |
| Stamina | 7/10 | Ring dips, shoulder-to-overhead, and Turkish getups combined in repeated EMOM intervals create sustained upper body muscular endurance stress. Cumulative fatigue across pressing and stabilizing muscles becomes a primary limiter. |
| Strength | 6/10 | Shoulder-to-overhead at 115/75 lbs is a moderate load requiring real pressing strength. Turkish getups demand full-body tension and stability under load, contributing meaningful strength stimulus beyond pure bodyweight work. |
| Flexibility | 7/10 | Turkish getups are among CrossFit's most mobility-demanding movements, requiring thoracic rotation, hip extension, and shoulder stability through multiple positions. Ring dips add overhead shoulder flexibility requirements. |
| Power | 5/10 | Shoulder-to-overhead benefits from hip drive and explosive pressing mechanics. However, ring dips and Turkish getups are deliberate movements, balancing the power demand with controlled strength expression throughout the workout. |
| Speed | 6/10 | The 2:00 EMOM format demands efficient transitions and movement pacing to complete all work within each window. Athletes must move with purpose but cannot sprint recklessly, especially during Turkish getups. |
56 Shoulder to Overhead 115/7535 Ring Dips8 Turkish Getup* every 2:00, including 0:00, 250/200 meter row.