Workout Description

Why This Workout Is Hard

While 100 pull-ups alone would be challenging, the EMOM floor press creates a brutal combination. Every minute interruption prevents any meaningful recovery, forcing athletes to constantly restart pull-ups with compromised grip and shoulders. The moderate DB weight becomes punishing when performed 15+ times throughout. Most athletes will struggle with pull-up volume under this forced pace structure, requiring significant scaling of either movement or reps.

Benchmark Times for 100 Pull Ups*

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:30-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): One hundred pull-ups will severely test upper body pulling stamina, while the EMOM floor press adds continuous muscular endurance demands.
• Endurance (7/10): The EMOM structure with continuous pull-ups creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout duration.
• Speed (6/10): EMOM format demands efficient transitions and consistent pacing to maintain the prescribed floor press volume while managing pull-up fatigue.
• Strength (4/10): Moderate dumbbell load for floor press provides some strength stimulus, but bodyweight pull-ups limit maximal strength development.
• Flexibility (3/10): Pull-ups require shoulder mobility and floor press demands some thoracic extension, but nothing extreme for range of motion.
• Power (2/10): Minimal explosive movement; both exercises are more grinding strength endurance with limited power expression throughout the workout.

Movements

• Floor Press
• Pull-Up

Benchmark Notes

This workout combines 100 pull-ups with EMOM dumbbell floor press, creating a unique hybrid challenge. I'll analyze this by breaking down the pull-up component and the EMOM interruption pattern. Pull-Up Component Analysis: Using Angie (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats) as the primary anchor, where L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. However, this workout isolates just the 100 pull-ups with EMOM interruptions. For 100 pull-ups in isolation: - Elite athletes (L10): 8-12 minutes in large sets - Average CrossFitters (L5): 15-20 minutes with frequent breaking - Beginners (L1): 25-35 minutes with extensive rest EMOM Floor Press Impact: Every minute, athletes must perform 6 DB floor press (50/35 lbs), taking approximately 15-20 seconds. This creates: 1. Forced rest from pull-ups (beneficial for grip recovery) 2. Upper body fatigue from pressing (detrimental to pull-up performance) 3. Time cost of 15-20 seconds per minute Estimated total workout duration: - L10 athletes: Complete in 16-18 minutes (960-1080 seconds) - L5 athletes: Complete in 20-25 minutes (1200-1500 seconds) - L1 athletes: Complete in 35-40 minutes (2100-2400 seconds) The EMOM structure actually helps beginners by forcing rest periods, while elite athletes lose efficiency from the interruptions. This creates a more compressed time spread than pure Angie. Final targets: L10: 960-1080 sec, L5: 1350-1500 sec, L1: 2100-2400 sec

Modality Profile

Pull-Up is a bodyweight gymnastics movement, Floor Press is a weightlifting movement with external load. Two modalities split evenly.