Workout Description

Why This Workout Is Very Hard

The 35-minute duration creates significant endurance demands, while the buy-in of Man Makers and Burpees pre-fatigues the upper body before HSPU. The run/squat/HSPU couplet combines lower body endurance with skill work under fatigue. The high-rep air squats (27) will create cumulative leg fatigue that impacts both running and HSPU stability. Most athletes will need to break up HSPU sets significantly by the later rounds.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 35-minute AMRAP with running and high-rep bodyweight movements creates significant cardiovascular demand. The buy-in and continuous nature prevents full recovery.
• Stamina (7/10): High volume of squats and pushing movements tests local muscular endurance. Man makers and HSPUs create upper body fatigue.
• Flexibility (6/10): Handstand push-ups demand significant shoulder mobility. Man makers require good hip and shoulder flexibility throughout.
• Speed (5/10): Transitions between movements and maintaining consistent run pace are important. Recovery between HSPUs affects cycle speed.
• Strength (4/10): Moderate dumbbell loads in man makers plus bodyweight demands of HSPUs require decent strength, but not maximal.
• Power (3/10): Some explosive elements in man makers and burpees, but workout primarily tests endurance over power output.

Movements

• Man Maker
• Burpee
• Run
• Air Squat
• Handstand Push-Up

Scaling Options

Man Makers: Drop to 25/15 lb dumbbells or reduce to 6 reps. HSPUs: Pike pushups on box, strict pushups, or wall walks. Running: 200m run or 250m row. Air Squats: Reduce to 20 reps or use box for depth control. Time Domain: Can reduce to 25-30 minutes for newer athletes. Consider 6-7 rounds as a target for scaled versions.

Scaling Explanation

Scale if unable to perform 3+ strict HSPUs, if man makers cause significant form breakdown, or if unable to maintain sub-2:30 rounds. Priority is maintaining consistent movement through all rounds - intensity should allow completion of at least 5 full rounds. Scale HSPU volume first, then man maker weight, then run distance. Athletes should finish feeling challenged but not destroyed - aim for 7-8/10 RPE throughout.

Intended Stimulus

Long-duration oxidative conditioning workout (35 minutes) with moderate glycolytic bursts. Primary challenge is maintaining steady output while managing shoulder fatigue from HSPUs. Buy-in creates initial fatigue that must be managed throughout the remaining work. Overall stimulus targets aerobic capacity with skill elements.

Coach Insight

Start the buy-in deliberately - break man makers into sets of 3-3-3 and burpees into 6-5. For the AMRAP: Target 2:00-2:15 per round. Run at 70-75% effort to preserve energy for the gymnastics. Break air squats into 2-3 sets (15-12 or 10-9-8) to avoid burning out legs for the run. For HSPUs, consider sets of 3-4 with quick rest. Common mistakes: sprinting the runs early, rushing through air squats unbroken, and attempting too large sets of HSPUs leading to failed reps.

Benchmark Notes

Analysis based on Cindy (AMRAP 20) with adjustments: 1. Buy-in calculation: - Man Makers (2x35/20lb): ~8-10s each = 75-90s - Burpees: ~4s each = 44s - Total buy-in: ~120-135s 2. Main AMRAP: - 300m Run: 45-60s - 27 Air Squats: ~40s (1.5s/rep) - 9 HSPU: ~45s (5s/rep including setup) - Transitions: ~15s between movements - Total per round: ~160s fresh, increasing with fatigue 3. Scaled from Cindy anchor (20 min = 25-30 rounds for elite): - This workout is 35 min but has longer rounds - Buy-in takes ~2 min - Remaining 33 min allows for 7-8 rounds at elite pace - L5 (median) manages 5 rounds - L1 completes 2-3 rounds Female adjustments: - Lighter dumbbells in man makers (-10%) - HSPU typically slower (+15%) - Running pace difference (+10%) Final targets (M/F): L10: 8+ rounds / 7.2+ rounds L5: 5.1 rounds / 4.6 rounds L1: 2.5 rounds / 2.2 rounds

Modality Profile

Of the 5 movements: Man Maker (W), Burpee (G), Run (M), Air Squat (G), Handstand Push-Up (G). Gymnastics has 3 movements (Burpee, Air Squat, HSPU), Monostructural has 1 (Run), and Weightlifting has 1 (Man Maker). 3/5 = 60% G, 1/5 = 20% M, 1/5 = 20% W.