Workout Description
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pull-Ups
25 Air Squats
Why This Workout Is Medium
A variation of Mary with lower rep pull-ups and higher rep squats. Tests bodyweight and gymnastics endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Muscular stamina for handstand push-ups (shoulders/triceps), pull-ups (pulling/grip), and air squats (legs) is challenged over many rounds.
- Endurance (6/10): A 20-minute AMRAP of continuous bodyweight and gymnastics work tests cardiovascular endurance and sustained output.
- Speed (6/10): Fast cycling of all movements and quick transitions are crucial for maximizing rounds in this AMRAP.
- Strength (5/10): Handstand push-ups and pull-ups require good relative upper body strength.
- Flexibility (3/10): Requires shoulder mobility for HSPU and pull-ups, and squat depth.
- Power (3/10): Kipping elements in HSPU and pull-ups utilize some power, but the focus is more on sustained reps.
Modality Profile
A pure gymnastics triplet of Handstand Push-Ups, Pull-Ups, and Air Squats.
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