Workout Description

Why This Workout Is Very Hard

The EMOM format prevents any meaningful recovery during 100 pull-ups, forcing athletes to work while already fatigued from burpees. Most athletes will hit grip failure early and be forced into tiny sets while still performing burpees every minute. The combination of high pull-up volume with forced burpee interruptions creates a brutal grinding scenario that only experienced athletes can complete as prescribed.

Benchmark Times for 100 Pull Ups

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-23:00
• 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, especially with grip fatigue from the high volume.
• Endurance (8/10): The EMOM burpees create continuous cardiovascular demand while pull-ups maintain elevated heart rate throughout the workout duration.
• Speed (6/10): EMOM format forces consistent pacing on burpees while pull-up cycling speed becomes critical for time completion.
• Strength (3/10): Primarily tests relative bodyweight strength endurance rather than maximal strength output in pulling movements.
• Flexibility (3/10): Pull-ups require shoulder mobility and burpees demand hip flexion, but nothing extreme for range of motion.
• Power (2/10): Burpees have some explosive component but the high volume shifts focus toward endurance rather than power output.

Movements

• Burpee
• Pull-Up

Benchmark Notes

This workout combines 100 pull-ups with burpees every minute on the minute (EMOM), creating a unique hybrid challenge. I'll analyze this by referencing the Angie benchmark (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats) as the closest anchor, then adjust for the EMOM burpee component. Angie anchor times: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. However, this workout is significantly different because: 1) It's only 100 pull-ups (vs 400 total reps in Angie), 2) The EMOM burpees create forced interruptions and additional fatigue. Movement breakdown: - 100 Pull-ups in fresh state: 100-200 seconds for elite athletes - 3 Burpees per minute: 9-12 seconds per set - EMOM structure forces athletes to stop pull-ups every minute to perform burpees The EMOM component is crucial here. Athletes must interrupt their pull-up flow every minute to perform 3 burpees (9-12 seconds), then return to pull-ups. This creates several challenges: 1) Grip fatigue from hanging/releasing the bar repeatedly 2) Cardiovascular stress from burpees 3) Transition time between movements 4) Mental fatigue from switching between movements For elite athletes (L10): They might complete 8-12 pull-ups per minute initially, but this will degrade as fatigue sets in. With burpees taking ~9 seconds plus transitions (~3 seconds), they have ~48 seconds of pull-up time per minute. Expecting 6-8 pull-ups per minute in later rounds due to fatigue, this workout should take 12-14 minutes. For average athletes (L5): Expecting 4-6 pull-ups per minute initially, degrading to 2-4 per minute in later stages. With more transition time and longer burpee sets, this extends to 20-23 minutes. For beginners (L1): May need to scale pull-ups or take longer breaks, expecting 1-3 pull-ups per minute, extending the workout to 35-40 minutes. Final targets: L10: 840 seconds (14:00), L5: 1380 seconds (23:00), L1: 2400 seconds (40:00)

Modality Profile

Both Pull-Up and Burpee are bodyweight gymnastics movements, resulting in 100% Gymnastics modality