Workout Description

Why This Workout Is Hard

This EMOM creates significant fatigue accumulation with no recovery between rounds. Kipping chest-to-bar pull-ups require more skill and strength than regular pull-ups, and ring dips demand upper body power. The 12-minute duration with only 30-45 seconds rest per minute means grip and shoulder fatigue will compound quickly. Most average athletes will struggle to maintain the pace throughout, likely failing rounds in the back half.

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.
• Endurance (7/10): Twelve minutes of continuous work with minimal rest challenges cardiovascular system, requiring sustained aerobic output throughout the EMOM format.
• Flexibility (6/10): Chest-to-bar demands significant shoulder and thoracic mobility, while ring dips require good shoulder flexibility and range of motion.
• Speed (6/10): EMOM format demands quick transitions and efficient movement cycling to complete twelve reps within each minute consistently.
• Power (5/10): Kipping pull-ups utilize hip drive and momentum generation, while ring dips benefit from explosive pressing power for efficiency.
• Strength (4/10): Kipping chest-to-bar and ring dips require moderate relative strength, though technique can compensate for pure strength deficits.

Movements

• Ring Dip
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a 12-minute EMOM with 6 chest-to-bar pull-ups + 6 ring dips per round, totaling 12 reps per minute for a maximum possible 144 reps. I'll analyze this against the Elizabeth benchmark (21-15-9 squat clean + ring dip) which includes ring dips in a high-intensity format. Movement Analysis: - Chest-to-bar pull-ups: More demanding than regular pull-ups, requiring 1.5-2.5 sec per rep when fresh - Ring dips: Technical movement requiring 2-3 sec per rep when fresh, with significant shoulder/tricep fatigue - Combined: 6+6 = 12 reps per minute should take 18-30 seconds when fresh, allowing 30-42 seconds rest Fatigue Progression: - Minutes 1-3: Athletes can likely maintain the pace (36 reps completed) - Minutes 4-6: Chest-to-bar becomes harder, ring dips start breaking (60-72 reps total) - Minutes 7-9: Significant grip and shoulder fatigue, longer rest needed (84-108 reps total) - Minutes 10-12: Elite athletes push through, others may fail rounds (108-144 reps total) Failure Points: - L1-L3 athletes: Likely fail around minutes 6-8 due to chest-to-bar difficulty - L4-L6 athletes: May complete 10-12 rounds with some missed reps - L7-L10 athletes: Complete most/all rounds, with L10 achieving near-perfect 144 reps Using Elizabeth as reference (ring dips + upper body pulling), but adjusting for the EMOM format which allows rest between rounds. Elizabeth L5 times suggest moderate athletes can handle ring dips in 6-7 minute timeframes, so a 12-minute EMOM should allow for 10-12 completed rounds for average athletes. Final targets: L10: 192+ reps (some athletes may exceed 144 with faster execution), L5: 144 reps (12 complete rounds), L1: 72 reps (6 complete rounds before failure).

Modality Profile

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