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 50-60 seconds per round forces athletes to work at high intensity continuously. Most will hit failure on one movement before completion, requiring scaling or extended rest periods.

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 grip and shoulder stamina over time.
• 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 pull-ups demand significant shoulder and thoracic mobility, while ring dips require good shoulder flexibility and stability.
• Speed (6/10): EMOM format demands efficient movement cycling and quick transitions between exercises to complete all reps within each minute.
• Power (5/10): Kipping pull-ups utilize hip drive and momentum generation, creating moderate power demands, though ring dips are more strength-focused.
• Strength (4/10): Kipping chest-to-bar and ring dips require moderate relative strength, but emphasis is on endurance rather than maximal force production.

Movements

• Ring Dip
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a 12-minute EMOM with 5 kipping chest-to-bar pull-ups + 5 ring dips per round, totaling 10 reps per minute. Maximum possible score is 240 reps (12 rounds × 20 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 seconds per rep. - Ring dips: Require significant upper body strength and stability. Fresh time ~2-3 seconds per rep. - Combined: 5 + 5 = 10 reps per round, fresh completion time ~15-20 seconds. EMOM Fatigue Pattern: - Minutes 1-3: Athletes complete rounds with 40-45 seconds rest - Minutes 4-6: Fatigue accumulates, rest drops to 30-35 seconds - Minutes 7-9: Significant fatigue, rest drops to 20-25 seconds - Minutes 10-12: Critical fatigue zone, many athletes begin failing rounds Failure Point Analysis: Elite athletes (L9-L10): Complete 11-12 full rounds = 220-240 reps Advanced athletes (L7-L8): Complete 9-10 full rounds = 180-200 reps Intermediate athletes (L5-L6): Complete 7-8 full rounds = 140-160 reps Novice athletes (L2-L3): Complete 4-5 full rounds = 80-100 reps Beginner athletes (L1): Complete 3 full rounds = 60 reps This workout is similar to high-volume gymnastics benchmarks but with the EMOM constraint creating forced rest periods. The combination of chest-to-bar pull-ups and ring dips creates significant upper body and grip fatigue. Unlike Cindy (20-min AMRAP with regular pull-ups), this has stricter time constraints and more demanding movements. Final targets: L10: 240 reps, L5: 140 reps, L1: 60 reps

Modality Profile

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