Workout Description

Movements

• Toes-to-Rings
• Air Squat
• Toes-to-Bar
• Row
• Ring Pull-Up

Benchmark Notes

Benchmarks are based on actual completed component rows and the score note that pull-ups were strict. The athlete completed 9+35 in 30 minutes: 50 strict ring pull-ups, 100 toes-through-rings, 150 squats, and 185 row calories. That is about 485 scored reps/calories in 30 minutes, or 16.2 units/min, with grip and midline fatigue as the main limiters. This is advanced pulling endurance, but not L10. L8 starts around 9.6 rounds; L9 requires about 11 rounds; L10 requires 12.5 rounds, which would mean 625 units and 250 row calories plus 62 strict ring pull-ups inside the same 30-minute window.