Workout Description

Why This Workout Is Hard

The three back-to-back 5-minute EMOM stations force repeated near-max efforts with only minute-long rests. Ring push-ups and false-grip pull-ups compound local shoulder and grip fatigue, and the sternum pause + false grip is technically demanding. Low-rep ring swings spare volume but still tax stability. For an average CrossFitter this combination creates significant cumulative fatigue and skill demand — overall: Hard.

Movements

• Ring Swing
• Ring Push-Up
• False Grip Pull-Up

Scaling Options

Weight reductions: not applicable as bodyweight skill work — instead use assistance percentages/band tension: use a band that replaces ~20–50% of bodyweight for pull-ups or rows depending on ability. Movement substitutions: - High rings swings → supported ring hip hinges or strict kettlebell swings (control pattern), shorter ROM ring swings. - Ring push-ups w/ turnout → incline push-ups on box or rings set lower for incline, standard push-ups with external rotation emphasis, tempo push-ups. - False-grip pull-ups → band-assisted false-grip pull-ups, jumping false-grip pull-ups with a sternum pause, ring rows with false-grip mimic or eccentric false-grip negatives. Volume modifications: reduce EMOM length to 3 minutes per station or do every-other-minute for 5–10 minutes (i.e., work minute, rest minute). Reduce target reps per minute by 30–50% (e.g., if Rx 6 push-ups aim for 3–4). Time adjustments: shorten station to 3 minutes, or convert to 3 rounds of 5-minute stations with 1–2 minutes rest between stations. For shoulder pain: substitute strict ring rows and push-ups on floor/incline until pain-free.

Scaling Explanation

When and why to scale: scale when technique breaks down (loss of hollow/arch on swings, elbow flare or hip sag on push-ups, loss of false grip or ability to pause at sternum on pull-ups), when you can’t complete your planned reps for two consecutive rounds, or when pain/nagging shoulder issues appear. What to prioritize: prioritize technique and maintenance of joint integrity over chasing higher reps—keep intensity but reduce load or volume so the intended stimulus (skill + strength-endurance) remains. Target completion/effort level: aim to finish each minute leaving ~10–20s recovery (RPE 6.5–8 per minute); overall session RPE ~7–8. If you must scale, keep session RPE around 6.5–7 and focus on clean reps and consistent pacing rather than failure.

Intended Stimulus

Short-to-moderate interval stimulus: each station is a 5-minute EMOM (total ~15 minutes). Time domain: repeated 1-minute efforts over 5 minutes = moderate (work bouts emphasize repeat power and strength-endurance rather than an all-out sprint). Energy system focus: primarily glycolytic and anaerobic endurance with brief phosphagen bursts for each rep; cumulatively also challenges oxidative recovery between efforts. Primary challenge: gymnastics strength + skill and strength-endurance (control under fatigue) with a secondary mental component (managing discomfort and sticking to pacing).

Coach Insight

Pacing strategy: plan a repeatable, sustainable target for each minute so you have 10–20 seconds to reset. Treat the rings swings as a skill/strength set (do the prescribed 3–5 controlled swings each minute). For the max-rep EMOMs (ring push-ups and false-grip pull-ups) pick a conservative target you can hit every minute for 4–5 rounds, then increase if you have extra capacity. Movement tips and cues: - High rings swings: drive from the hips, maintain a strong hollow→arch connection, keep the shoulders packed and the rings close on the upswing; control the backwards return—don’t whip with the low back. - Ring push-ups w/ turnout: keep a rigid plank, externally rotate the shoulders slightly (turnout), tuck the ribs, aim for chest to ring then full press; use slow controlled eccentrics if stability is the limiter. - False-grip pull-ups to sternum: set a true false grip (wrists over rings), initiate with scapular pull, lead with chest to rings, pause at sternum for a 1-count; avoid pulling only with the arms. Common mistakes: opening the swing incorrectly (too much lumbar extension), letting rings flare causing wrist collapse, rushing reps until form collapses, losing false grip, bouncing the sternum pause, sagging hips on push-ups. Rep-scheme suggestions: - Beginners: rings swings 3 strict swings; push-ups 6–8 (or two sets of 3–4 with short rest); false-grip pull-ups 1–3 (or assisted). - Intermediate: swings 4–5, push-ups 8–12 (single set if possible), false-grip 3–5 strict reps. - Advanced: swings 5 aggressive, push-ups max but leave 1–2 in the tank each minute; false-grip 5–8 with controlled sternum pause. If you hit target reps all 5 rounds with >20s rest, increase reps next round.