Workout Description

Why This Workout Is Hard

While individual elements seem manageable, the EMOM format creates significant challenge. Chest-to-bar pull-ups and strict ring dips both heavily tax the same muscle groups (lats, triceps, shoulders). With only 10-15 seconds rest between rounds, fatigue accumulates rapidly. Most average athletes will struggle to maintain strict ring dips after round 4-5 as pulling strength deteriorates. The combination of high skill movements with forced pacing and minimal recovery elevates this substantially.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Chest-to-bar pull-ups and strict ring dips heavily tax upper body pulling and pushing stamina over sustained ten-minute effort.
• Strength (6/10): Both movements require significant relative strength, especially strict ring dips which demand high force production through full range.
• Speed (6/10): EMOM format demands efficient transitions and consistent pacing to complete six total reps within each minute for sustainability.
• Endurance (4/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system moderately, but short duration limits pure aerobic demand.
• Flexibility (4/10): Chest-to-bar requires good shoulder mobility and thoracic extension, while ring dips demand shoulder and wrist flexibility for proper positioning.
• Power (2/10): Strict movements emphasize controlled strength over explosive power, though some kipping may be used for chest-to-bar pull-ups.

Movements

• Ring Dip
• Chest-to-Bar Pull-Up

Benchmark Notes

This is an EMOM (Every Minute on the Minute) for 10 minutes with 3 chest-to-bar pull-ups and 3 strict ring dips per round, totaling 60 reps if completed unbroken. I'll analyze this against the Elizabeth benchmark (21-15-9 squat clean + ring dip) which includes ring dips as a key movement. Movement breakdown: Chest-to-bar pull-ups require 1.5-2.5 seconds per rep when fresh, so 3 reps = 4.5-7.5 seconds. Strict ring dips are significantly more demanding than kipping ring dips, requiring 3-5 seconds per rep when fresh, so 3 reps = 9-15 seconds. Total work per minute when fresh = 13.5-22.5 seconds, leaving 37.5-46.5 seconds rest. However, strict ring dips create severe shoulder and tricep fatigue that compounds rapidly. By minute 4-5, athletes will likely need to break the ring dips into singles, and by minute 7-8, may fail to complete rounds entirely. Elite athletes (L10) might complete 8-9 full rounds (78-84 reps) before failing. Advanced athletes (L5) typically complete 5-6 rounds (54-60 reps). Novice athletes (L1) may only complete 3-4 rounds (30-36 reps) due to strict ring dip strength limitations. The scoring is total reps completed, so partial rounds count. Final targets: L10: 78+ reps, L5: 54 reps, L1: 30 reps.

Modality Profile

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