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 continuous 8-minute format with only 30-40 seconds rest between rounds causes grip and shoulder fatigue accumulation. Many will struggle to maintain quality reps throughout, especially as pulling strength deteriorates from the chest-to-bar into ring dips.

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.
• Strength (6/10): Kipping chest-to-bar pull-ups and ring dips require significant relative strength, especially as fatigue accumulates throughout the EMOM.
• Speed (6/10): EMOM format demands efficient movement cycling and quick transitions between exercises to complete six reps within each minute window.
• Power (5/10): Kipping pull-ups utilize hip drive and momentum generation, while ring dips require explosive pressing power, especially when fatigued.
• Endurance (4/10): Eight minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance.
• Flexibility (4/10): Chest-to-bar pull-ups demand good shoulder mobility and thoracic extension, while ring dips require shoulder flexibility for full range of motion.

Movements

• Ring Dip
• Chest-to-Bar Pull-Up

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