Workout Description

Why This Workout Is Hard

A long 25-minute AMRAP with two high-skill gymnastics movements (handstand push-ups and rope climbs) and a powerful 30/24-inch box jump drives difficulty. Skill demand and shoulder/grip stamina are high, while the absence of external loading keeps work density moderate. The time domain encourages steady pacing rather than sprinting, but accumulated fatigue makes consistency challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated sets of HSPU and climbs create significant shoulder and grip fatigue, demanding sustained muscular output across many rounds.
• Endurance (6/10): Twenty-five minutes of continuous work taxes the aerobic system, but cadence is interrupted by rope climbs and skill sets, keeping demand below pure monostructural pieces.
• Power (6/10): High box jumps and aggressive rope pulls require explosive hip and upper-body power, especially as fatigue accumulates.
• Speed (5/10): Transitions can be quick, but rope climbs and HSPU naturally cap cycling speed; the best scores keep a steady, brisk rhythm.
• Strength (3/10): No external loading is used; strength shows up as bodyweight pressing and pulling capacity rather than maximal lifting.
• Flexibility (3/10): Adequate shoulder flexion for HSPU and hip/ankle range for jumping and rope positioning are needed, but extreme mobility is not required.

Movements

• Rope Climb
• Box Jump
• Handstand Push-Up

Scaling Options

Scale to: 6-8 Pike HSPU or 6-8 DB Push Press (35/25) • Box 24/20 in or 16-20 step-ups • 15-ft rope to 12-ft rope or 3-5 rope pulls/towel climbs

Scaling Explanation

These options preserve the intended stimulus—upper-body pressing volume, a powerful jump pattern, and vertical pulling—while right-sizing skill and height to maintain continuous movement for 25 minutes.

Intended Stimulus

A steady grind with disciplined pacing. Aim for consistent, quick sets of HSPU, smooth box jump rhythm, and one confident rope climb per round. Keep transitions tight, breathing controlled, and avoid redlining early. The best efforts feel uncomfortable in the shoulders and forearms but remain sustainable without long breaks.

Coach Insight

Open conservative: keep HSPU in small, repeatable sets from the start (e.g., 4-2-2). Step down on box jumps to preserve steady heart rate and calves. Rope: jump high, lock with confidence, and descend efficiently. The one thing: protect your shoulders—don’t blow up on early HSPU. Common mistakes: failed reps from rushing, sloppy foot clamps, and long chalk breaks.

Benchmark Notes

Scores are listed in total rounds completed in 25 minutes. Hitting the middle of the scale (around 11 rounds) means consistent sets of HSPU, smooth box jumps, and quick rope climbs with minimal rest. Higher levels require unbroken HSPU, fast transitions, and confident rope technique without chalk breaks.

Modality Profile

All three elements are gymnastics/bodyweight-based: handstand push-ups, box jumps, and rope climbs. There is no monostructural cardio or external loading, so the entire demand sits in bodyweight skill, positioning, and repeatability under fatigue.

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