Workout Description

Why This Workout Is Hard

The EMOM format creates significant grip fatigue accumulation. Chest-to-bar pull-ups require more strength than regular pull-ups, and performing 5 every minute taxes grip and lats. Following immediately with max bent-over rows compounds grip fatigue while demanding fresh pulling strength. The 8-minute duration with no true recovery between pulling movements creates a challenging grip endurance test that will force most athletes to scale reps or movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pulling movements every minute for eight minutes will severely test upper body muscular endurance and grip stamina.
• Strength (6/10): Chest-to-bar pull-ups require significant relative strength, while bent-over rows with moderate weight demand pulling strength throughout.
• Speed (6/10): EMOM format demands efficient transitions and quick cycling through pull-ups to maximize rowing reps within each minute.
• Endurance (4/10): Eight minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance.
• Flexibility (3/10): Chest-to-bar requires good shoulder mobility and thoracic extension, bent-over rows need hip hinge mobility for proper positioning.
• Power (2/10): Minimal explosive demand; movements are more strength-endurance focused with controlled tempos rather than explosive cycling.

Movements

• Chest-to-Bar Pull-Up

Benchmark Notes

This is an 8-minute EMOM with 5 chest-to-bar pull-ups followed by max bent-over rows (45/35 lb). Since it's scored as 'Reps', we're tracking total repetitions of bent-over rows across all 8 rounds. Movement breakdown: - Chest-to-bar pull-ups: 1.5-2.5 sec per rep (more challenging than regular pull-ups) - 5 reps = 7.5-12.5 seconds - Bent-over rows (45/35): 1.5-2 sec per rep at this moderate load - Transition time: 2-3 seconds between movements Time available per minute: 60 seconds Time for C2B pull-ups + transition: ~10-15 seconds Time available for rows: 45-50 seconds per round Row capacity per round by level: L10 (Elite): 45-50 seconds ÷ 1.5 sec/rep = ~35 reps/round × 8 rounds = 280 total L5 (Average): 45-50 seconds ÷ 2 sec/rep = ~25 reps/round × 8 rounds = 200 total L1 (Beginner): May struggle with C2B pull-ups, taking 20+ seconds, leaving only 25-30 seconds for rows at 2.5 sec/rep = ~15 reps/round × 8 rounds = 120 total Fatigue considerations: Grip fatigue from C2B pull-ups will impact rowing performance, especially in later rounds. Elite athletes maintain consistency, while recreational athletes see 20-30% decline in later rounds. No direct anchor match, but this follows similar rep-accumulation patterns to other EMOM workouts. The bent-over row load (45/35) is moderate, allowing for higher rep counts. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Chest-to-Bar Pull-Up is a bodyweight gymnastics movement, while Bent Over Row is a weightlifting movement with external load. Two modalities split evenly.