Workout Description
A)On the 0:00Max Decline Bench 135#10 kipping pull-up10 ring dipOn the 3:00Max decline bench 155#10 T2B10 ring rowOn the 6:00Max decline bench 185#10 kipping pull-up 10 ring row On the 9:00Max decline bench 205#10 T2B 10 ring row On the 12:00Max decline bench 225#10 kipping pull-up10 ring rowOn the 15:00Max decline bench 245#10 ring row B)2 rounds:15 L arm DB hang snatch 10 yard handstand walk15 R arm DB hang snatch10 yard handstand walk15 cal AAC)6 rounds:50 yard farmers carry 50#/50#5 strict weighted pull-up 30#D)Crossover symmetry
Why This Workout Is Hard
Part A uses an EMOM structure with built-in 3-minute rest between rounds, but escalating loads (135→245#) combined with gymnastics fatigue creates cumulative difficulty. Part B demands high-skill movements (DB snatches, HSW) under fatigue. Part C's strict weighted pull-ups after prior upper body work compounds grip/shoulder fatigue. The combination of heavy pressing, skill work, and movement interference across all sections makes this challenging for average athletes, though the EMOM format prevents it from being Very Hard.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Heavy emphasis on max-effort decline bench pressing (135-245#) and loaded movements like weighted pull-ups and DB snatches test maximal force production.
- Stamina (7/10): Significant muscular endurance demand from repeated ring work, pull-ups, and high-rep movements across multiple sections with minimal recovery between efforts.
- Power (6/10): DB hang snatches and kipping pull-ups require explosive hip and upper body power; ring dips and rows demand dynamic control and force application.
- Flexibility (5/10): Ring work and handstand walks require moderate shoulder and thoracic mobility; decline bench and farmers carry demand basic hip and spinal positioning.
- Speed (5/10): Timed intervals (every 3 minutes) create pacing structure; moderate transition demands between movements, but not a sprint-cycling format.
- Endurance (4/10): Moderate cardiovascular demand from continuous movement across sections B and C, but frequent rest periods and max-effort strength work limit sustained aerobic challenge.
Movements
- Ring Row
- Air Bike
- Farmer Carry
- Weighted Pull-Up
- General Mobility
- Ring Dip
- Toes-to-Bar
- Handstand Walk
- Dumbbell Snatch
- Pull-Up
Modality Profile
Workout A: Decline bench (W), kipping pull-ups (G), ring dips (G), T2B (G), ring rows (G). Workout B: DB hang snatch (W), handstand walk (G), calorie row (M). Workout C: Farmers carry (W), strict weighted pull-ups (G). Workout D: Crossover symmetry (mobility/accessory, counted as G). Total movements: 13 unique. G: 7 movements (pull-ups, ring dips, T2B, ring rows, handstand walk, weighted pull-ups, crossover symmetry) = 54%. W: 5 movements (decline bench, DB hang snatch, farmers carry) = 38%. M: 1 movement (calorie row) = 8%. Rounded to nearest 10%.
