Workout Description

Why This Workout Is Hard

This workout combines high-skill chest-to-bar pull-ups with moderately heavy push press under severe time pressure. The 20-second AMRAP format creates intense fatigue accumulation across 9 rounds with minimal recovery. Most athletes will hit failure on C2B early, then struggle with 135/95lb push press while already fatigued. The combination of skill demands, moderate loading, and relentless pacing makes this significantly challenging for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pulling and pressing with grip fatigue accumulation tests upper body muscular endurance throughout the extended workout duration.
• Endurance (7/10): Nine rounds with 60-second rest creates significant cardiovascular demand, requiring sustained aerobic capacity to maintain output across multiple intervals.
• Power (7/10): Push press is inherently explosive, requiring hip drive and rapid force production, especially when fatigued from pull-ups.
• Strength (6/10): Push press at 135/95 pounds requires moderate to heavy loading for most athletes, demanding significant strength output.
• Speed (6/10): Twenty-second AMRAPs demand rapid cycling between movements and quick transitions to maximize reps within tight time constraints.
• Flexibility (4/10): Chest-to-bar pull-ups require good shoulder mobility and thoracic extension, while push press demands overhead flexibility.

Movements

• Push Press
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout is scored by total reps across 9 rounds of 20-second AMRAPs with 60-second rest. Each round: 5 chest-to-bar pull-ups + max push press at 135/95 lbs. Movement analysis: Chest-to-bar pull-ups take 1.5-2.5 sec each (5 reps = 7.5-12.5 sec), leaving 7.5-12.5 sec for push press reps. Push press at 135 lbs is moderate-heavy, taking 2-3 sec per rep in fresh state. Round 1-2: Athletes complete 5 C2B + 3-5 push press = 8-10 reps. Round 3-4: Fatigue sets in, 5 C2B + 2-4 push press = 7-9 reps. Round 5-6: Significant fatigue, some may break C2B, 4-5 C2B + 1-3 push press = 5-8 reps. Round 7-9: Heavy fatigue, grip and shoulder endurance failing, 3-5 C2B + 1-2 push press = 4-7 reps. Elite athletes (L9-L10) maintain higher output throughout: averaging 37-40 reps per round early, 30-35 mid, 25-30 late = 330-360 total. Advanced (L7-L8) average 30-33 early, 25-28 mid, 20-25 late = 270-300 total. Intermediate (L5-L6) average 25-28 early, 20-23 mid, 15-20 late = 210-240 total. Beginners (L1-L3) may struggle with C2B volume and heavy push press, averaging 15-20 early, 12-15 mid, 8-12 late = 90-150 total. No direct anchor match, but this follows similar high-intensity interval patterns. Final targets: L10: 360+ reps, L5: 210 reps, L1: 90 reps.

Modality Profile

Two movements: Chest To Bar Pull Up (bodyweight gymnastics movement) and Push Press (external load weightlifting movement). Equal split between gymnastics and weightlifting modalities.