Workout Description

Why This Workout Is Very Hard

This workout combines high-skill gymnastics movements with demanding EMOM structure that prevents adequate recovery. Ring swings require significant skill and shoulder strength, negative muscle-ups are extremely technical and strength-intensive, and max ring dips under cumulative fatigue becomes brutal. The 15-minute duration with forced work intervals creates a perfect storm of skill demands, strength requirements, and fatigue accumulation that only experienced gymnastic athletes can complete as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pulling and pushing across 15 minutes with minimal rest severely challenges muscular endurance in shoulders, lats, and triceps.
• Strength (7/10): Advanced gymnastics movements like muscle-ups, ring dips, and false grip pull-ups require significant relative strength and pulling power.
• Flexibility (6/10): False grip position and ring muscle-up transitions demand considerable shoulder mobility, wrist flexibility, and thoracic extension for proper execution.
• Endurance (4/10): Three 5-minute EMOMs provide moderate cardiovascular stress with built-in rest periods, but sustained upper body work elevates heart rate consistently.
• Power (3/10): Some explosive elements in muscle-up transitions and ring swings, but primarily focused on strength endurance rather than explosive power output.
• Speed (2/10): EMOM format allows recovery between sets, emphasizing quality over speed with manageable rep ranges and built-in rest periods.

Movements

• Ring Muscle-Up
• Ring Dip
• Ring Push-Up

Scaling Options

Station 1: Sub regular ring swings or jumping ring swings. Station 2: Scale to ring push-ups, banded muscle-up negatives, or chest-to-ring pull-ups. Station 3: Sub false grip hangs (15-30 seconds), strict pull-ups, or assisted ring dips with band or foot support. Reduce time to 3-4 minute EMOMs if needed.

Scaling Explanation

Scale if you cannot maintain false grip for 10+ seconds, perform 3+ strict pull-ups, or complete 5+ ring dips. The goal is skill acquisition and strength building - if form breaks down significantly, scale the movement. Target is completing prescribed reps with 15-30 seconds rest each minute. Quality movement patterns are more important than hitting exact rep counts.

Intended Stimulus

Gymnastic strength and skill development with moderate aerobic demands over 15 minutes. Primary focus on upper body pressing and pulling strength while developing ring-specific skills. This is a skill-strength session targeting the phosphagen system with some glycolytic stress from accumulated volume.

Coach Insight

Prioritize quality over quantity - this is skill work first. Station 1: Focus on tight hollow body position and controlled swing momentum. Station 2: Emphasize slow 3-5 second negatives, don't rush the descent. Control the false grip transition. Station 3: Maintain lockout position and full ROM on ring dips. Rest the remaining time each minute - use it for chalk, grip reset, and mental preparation. Rotate stations every 5 minutes with 1-2 minutes transition time.

Benchmark Notes

This is a 15-minute gymnastics-focused workout with 3 stations, 5 minutes each EMOM. Station 1 (High Ring Swings): 3-5 reps per minute × 5 minutes = 15-25 total reps. Station 2 (Ring Push-Ups/Negative Muscle-Ups): 2-3 reps per minute × 5 minutes = 10-15 total reps. Station 3 (Ring Dips): Max reps format, typically 3-8 reps per minute × 5 minutes = 15-40 total reps depending on skill level. Total rep ranges: Beginners managing lower rep ranges and basic progressions = 28-45 total reps. Intermediate athletes hitting mid-ranges with some advanced movements = 45-70 total reps. Advanced athletes maximizing all stations with higher skills = 70-100+ total reps. Fatigue accumulates across the 15 minutes, with grip and shoulder endurance becoming limiting factors, especially affecting the final ring dip station performance.

Modality Profile

All five movements (High Ring Swing, Ring Push-Up, Ring Muscle-Up, False Grip Pull-Up, Ring Dip) are bodyweight gymnastics movements performed on rings or pull-up bars without external load.