Workout Description

Why This Workout Is Hard

This EMOM creates significant fatigue accumulation through continuous upper body pulling movements with minimal rest. Kipping chest-to-bar pull-ups require more skill and strength than regular pull-ups, and ring dips demand shoulder stability. The 12-minute duration with only 30-40 seconds rest between rounds prevents full recovery, causing grip and shoulder fatigue to compound. Most average athletes will struggle to maintain the pace or need to scale movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pulling and pushing movements will severely test muscular endurance, especially grip and shoulder stamina over time.
• Endurance (7/10): Twelve minutes of continuous work with minimal rest challenges cardiovascular system, requiring sustained aerobic output throughout the EMOM format.
• Flexibility (6/10): Chest-to-bar pull-ups demand significant shoulder and thoracic mobility, while ring dips require good shoulder flexibility and stability.
• Speed (6/10): EMOM format demands efficient movement cycling and quick transitions between exercises to complete reps within each minute window.
• Power (5/10): Kipping pull-ups utilize hip drive and momentum generation, creating moderate power demands, though ring dips are more strength-focused.
• Strength (4/10): Kipping chest-to-bar and ring dips require moderate relative strength, but emphasis is on endurance rather than maximal force production.

Movements

• Ring Dip
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a 12-minute EMOM with 4 kipping chest-to-bar pull-ups + 4 ring dips per round, totaling 8 reps per minute for a maximum possible 96 reps. I'll analyze this by examining the movement demands and fatigue patterns. Movement Analysis: - Kipping chest-to-bar pull-ups: More demanding than regular pull-ups, requiring higher pull and precise timing (1.5-2.5 sec per rep fresh) - Ring dips: Require significant shoulder/tricep strength and stability (2-3 sec per rep fresh) - Both movements heavily tax the upper body pulling and pushing muscles Fatigue Progression: - Minutes 1-3: Athletes can likely complete all rounds unbroken (1.0x multiplier) - Minutes 4-6: Slight fatigue begins, may need to break sets (1.1x multiplier) - Minutes 7-9: Significant fatigue, smaller sets required (1.3x multiplier) - Minutes 10-12: Heavy fatigue, singles likely needed (1.5-2.0x multiplier) The key limiting factor is the combination of high-skill kipping chest-to-bar with ring dips in rapid succession. Elite athletes might maintain the pace through minute 10-11 before failing, while intermediate athletes will start struggling around minute 6-8. Using Elizabeth (21-15-9 squat clean + ring dip) as a reference anchor, which features ring dips in a high-intensity format, I can see that ring dip capacity under fatigue is a major limiting factor. However, this EMOM format with forced rest periods allows for better recovery than a straight chipper. Level Breakdown: - L10 (Elite): Complete all 12 rounds = 96 reps - L9: Fail in final round = 96 reps (same as L10 due to EMOM structure) - L8: Fail around minute 11 = 95 reps - L7: Fail around minute 10 = 93 reps - L6: Fail around minute 9 = 90 reps - L5 (Average): Fail around minute 8 = 84 reps - L4: Fail around minute 7 = 72 reps - L3: Fail around minute 6 = 60 reps - L2: Fail around minute 5 = 48 reps - L1: Fail earlier or need significant scaling Final targets: L10: 96 reps, L5: 84 reps, L1: 48 reps

Modality Profile

Both Chest-to-Bar Pull-Up and Ring Dip are bodyweight gymnastics movements, resulting in 100% gymnastics modality