Workout Description
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Why This Workout Is Very Hard
Mary pairs advanced gymnastics—handstand push-ups, single-leg squats, and pull-ups—for a long 20-minute window. The skills demand strong pressing strength, balance, and mobility while accumulating high total reps. Grip and midline fatigue build quickly, making pacing and strict movement standards challenging even for experienced athletes.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total reps of pressing, squatting, and pulling tax local muscular endurance in shoulders, lats, grip, hips, and quads across many rounds.
- Endurance (6/10): Twenty minutes demands steady breathing and sustainable pacing, but without monostructural work the cardio load is moderate rather than dominant.
- Speed (5/10): Efficient cycle time and quick transitions matter, yet athletes must throttle to avoid early blow-ups in shoulders and grip.
- Flexibility (4/10): Pistols need ankle dorsiflexion and hip control; handstand mechanics require shoulder mobility and midline positions to meet standards safely.
- Strength (4/10): No external load, but handstand push-ups and pistols require notable bodyweight strength, especially shoulder pressing and single-leg strength.
- Power (3/10): Movements are controlled rather than explosive; brief pop in pull-ups, but overall emphasis is on repeatable, efficient reps.
Scaling Options
Scale to: 5 pike HSPU (box) • 10 pistols to a box (or 20 air squats) • 15 jumping pull-ups or ring rows
Scaling Explanation
These options preserve the triplet, movement patterns, and aerobic feel while adjusting skill and strength demands so you can keep moving with solid mechanics and minimal rest.
Intended Stimulus
A smooth but relentless bodyweight grind. Aim for unbroken or near-unbroken sets early, settling into quick, efficient reps you can repeat for 20 minutes. Shoulders and grip will accumulate fatigue—keep breathing steady, minimize transitions, and stay technical on pistols to avoid no-reps and energy leaks.
Coach Insight
Open with sustainable sets you can repeat for 15+ minutes. If you’re questioning your first pace by minute five, you’re right where you should be.
Biggest tip: keep every rep efficient—tight midline on HSPU, balanced foot and depth on pistols, and active shoulder on pull-ups.
Avoid early redlining, sloppy pistol depth, and death-grip pull-ups that torch your forearms.
Benchmark Notes
Score total completed rounds plus extra reps in 20 minutes. Beginners aim for 2–6 rounds, intermediate 8–12, advanced 15–18, and elite 20+ with strict standards. Choose a progression that lets you move continuously with minimal breaks and consistent set sizes.
Modality Profile
All three elements are gymnastics: inverted pressing, single-leg squatting, and hanging pulling. No monostructural cardio and no external loading are used, so the entire stimulus comes from bodyweight control and capacity in gymnastics positions.
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