Workout Description
Why This Workout Is Hard
The 50-40-30-20-10 structure means 5 rounds of 15 pull-ups each (75 total), combining butterfly, kipping, and strict — a demanding mix where movements get progressively harder within each set. Butterfly pull-ups are a skill many average athletes haven't fully developed. The 10 DB curl+press per round piles additional bicep and shoulder fatigue onto already taxed pulling muscles. Single unders provide partial recovery but don't fully offset the cumulative grip and lat fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Extremely high pulling volume — 40 butterfly, 25 kipping, 10 strict pull-ups, and 50 DB curl+press per workout totals significant upper body muscular endurance demand on top of 150 single unders.
- Endurance (5/10): Single unders provide consistent cardiovascular demand across all 5 rounds. Sustained elevated heart rate from pull-up volume and rope work creates moderate aerobic challenge throughout this descending rep scheme.
- Speed (5/10): Descending rep scheme rewards efficient single under cycling and fast transitions between three pull-up styles and DB work. Minimizing rest between movements is key to maintaining momentum across rounds.
- Power (4/10): Butterfly pull-ups demand rhythmic, explosive hip drive and lat engagement. Kipping pull-ups also require cyclical power generation, giving the workout a moderate explosive component amid the volume.
- Strength (3/10): 30lb DBs are relatively light, and pull-up variations are bodyweight. The 2 strict pull-ups per round add a minor strength element, but the workout prioritizes endurance over maximal force production.
- Flexibility (2/10): Standard pull-up range of motion and overhead pressing require basic shoulder and lat mobility. No extreme flexibility demands; positions are accessible for most intermediate-level CrossFit athletes.
Movements
- Single-Under
- Dumbbell Overhead Press
- Butterfly Pull-Up
- Dumbbell Curl
- Kipping Pull-Up
- Strict Pull-Up
Modality Profile
6 total movements: Gymnastics (G) = 4 movements — Single-Under, Butterfly Pull-Up, Kipping Pull-Up, Strict Pull-Up (all bodyweight/coordination); Weightlifting (W) = 2 movements — Dumbbell Curl, Dumbbell Overhead Press (external load). No monostructural movements present. Raw split is 4/6 G (67%) and 2/6 W (33%), rounded to G: 70%, W: 30%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | Single unders provide consistent cardiovascular demand across all 5 rounds. Sustained elevated heart rate from pull-up volume and rope work creates moderate aerobic challenge throughout this descending rep scheme. |
| Stamina | 8/10 | Extremely high pulling volume — 40 butterfly, 25 kipping, 10 strict pull-ups, and 50 DB curl+press per workout totals significant upper body muscular endurance demand on top of 150 single unders. |
| Strength | 3/10 | 30lb DBs are relatively light, and pull-up variations are bodyweight. The 2 strict pull-ups per round add a minor strength element, but the workout prioritizes endurance over maximal force production. |
| Flexibility | 2/10 | Standard pull-up range of motion and overhead pressing require basic shoulder and lat mobility. No extreme flexibility demands; positions are accessible for most intermediate-level CrossFit athletes. |
| Power | 4/10 | Butterfly pull-ups demand rhythmic, explosive hip drive and lat engagement. Kipping pull-ups also require cyclical power generation, giving the workout a moderate explosive component amid the volume. |
| Speed | 5/10 | Descending rep scheme rewards efficient single under cycling and fast transitions between three pull-up styles and DB work. Minimizing rest between movements is key to maintaining momentum across rounds. |
50-40-30-20-10Single under 8 butterfly pull-up5 lipping pull-up 2 strict pull-up 10 DB curl + press @30lb