Workout Description
AMRAP in 20 minutes
10 Handstand Push-Ups
20 Pistols (alternating legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (alternating legs)
45 Pull-Ups
20 Handstand Push-Ups
40 Pistols (alternating legs)
60 Pull-Ups
25 Handstand Push-Ups
50 Pistols (alternating legs)
75 Pull-Ups
30 Handstand Push-Ups
60 Pistols (alternating legs)
90 Pull-Ups
Why This Workout Is Very Hard
An extremely demanding 20-minute AMRAP with escalating rounds of high-skill gymnastics (HSPU, Pistols, Pull-Ups). Tests advanced gymnastics capacity and endurance under fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): The escalating rep scheme (e.g., up to 30 HSPU, 60 Pistols, 90 Pull-Ups in a single conceptual 'round' if reached) creates an almost insurmountable challenge to upper body pushing, unilateral leg, and upper body pulling/grip stamina.
- Endurance (8/10): A 20-minute AMRAP with escalating rounds of very high-volume, high-skill gymnastics (HSPU, Pistols, Pull-Ups). This is an exceptionally demanding test of advanced gymnastics-biased conditioning and cardiovascular fitness.
- Strength (8/10): Handstand push-ups and pistols require significant relative strength, tested to an extreme degree by the volume. Pull-ups also test pulling strength endurance massively.
- Flexibility (7/10): Requires elite-level mobility for all three movements (HSPU: shoulder/wrist; Pistols: hip/knee/ankle; Pull-Ups: shoulder) to maintain form through such high volume.
- Power (4/10): Focus is on completing the massive volume of controlled strength/skill movements, not maximal power per rep, though kipping can be used.
- Speed (3/10): Pacing and managing fatigue across three extremely demanding gymnastics movements with escalating reps is paramount. Survival and consistent movement trump raw speed.
Modality Profile
A pure gymnastics workout, a more difficult version of 'Mary'.
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