Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill gymnastics movements (false grip ring pull-ups, ring dips, handstand holds) with minimal rest in a continuous format. The false grip pull-ups alone are advanced, and performing them under fatigue from repeated rounds creates significant skill degradation. The 10-second rest periods prevent meaningful recovery while grip and shoulder fatigue accumulates across all movements. Most average CrossFitters will need major scaling on multiple elements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume upper body pulling, pushing, and core work with false grip pull-ups, ring dips, and wall walks severely tests muscular endurance.
• Endurance (7/10): Five rounds of 25-second AMRAPs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout duration.
• Flexibility (7/10): Wall walks require exceptional shoulder flexibility and thoracic extension, while false grip demands wrist mobility and ring work needs shoulder range.
• Strength (6/10): False grip ring pull-ups and ring dips require significant relative strength, while handstand holds demand considerable shoulder and core strength.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling within tight 25-second windows to maximize repetitions per round.
• Power (3/10): Kipping pull-ups utilize some hip drive, but most movements are strength-endurance focused rather than explosive power generation.

Movements

• Kipping Pull-Up
• Wall Walk
• Ring Dip
• Handstand Hold

Benchmark Notes

This workout is scored by total reps across three movements: False Grip Kipping Pull-Ups (rings), Wall Walks, and Ring Dips, performed in 25-second AMRAPs with 10-second rests over 5 rounds. The handstand hold is not counted toward the score. Movement Analysis: - False Grip Kipping Pull-Ups on rings: Significantly harder than regular pull-ups due to false grip requirement and ring instability. Elite athletes might manage 6-8 reps in 25 seconds when fresh, dropping to 3-5 reps in later rounds. - Wall Walks: Highly fatiguing shoulder/core movement. Elite might achieve 4-5 per round early, dropping to 2-3 later. - Ring Dips: Demanding on shoulders/triceps after pull-ups and wall walks. Elite might manage 8-10 early rounds, dropping to 4-6 later. Fatigue Pattern: - Round 1-2: Minimal fatigue (1.0x multiplier) - Round 3-4: Moderate fatigue (1.1-1.2x slower) - Round 5: Significant fatigue (1.3-1.5x slower) Estimated Performance by Level: - L10 (Elite): ~8+6+10, 7+5+9, 6+4+8, 5+4+7, 4+3+6 = 82 total reps - L5 (Average): ~5+3+6, 4+3+5, 4+2+5, 3+2+4, 3+2+4 = 50 total reps - L1 (Beginner): ~2+1+3, 2+1+2, 1+1+2, 1+1+2, 1+1+1 = 21 total reps Adjusted upward from initial estimates due to the high skill and strength demands of false grip ring pull-ups and ring dips, which are significantly more challenging than standard variations. The combination creates severe upper body fatigue that compounds across rounds. Final targets: L10: ~205 reps, L5: ~125 reps, L1: ~45 reps

Modality Profile

All four movements (Kipping Pull-Up, Wall Walk, Ring Dip, Handstand Hold) are bodyweight gymnastics movements requiring no external load or cyclical cardio components.