Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (strict pull-ups, deficit HSPU) with minimal rest in a demanding format. The 30-second strict pull-up AMRAP will quickly fatigue grip and lats, then only 90 seconds to complete wall balls and deficit HSPU before repeating. The deficit HSPU are particularly challenging under shoulder fatigue, and the continuous nature across 4 rounds creates significant accumulation. Most athletes will need to scale movements or struggle with later rounds.

Benchmark Times for BANGER II

• Elite: <4:40
• Advanced: 4:20-4:00
• Intermediate: 3:40-3:20
• Beginner: >2:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume strict pull-ups combined with wall balls and deficit HSPUs will severely test upper body muscular endurance across multiple rounds.
• Strength (7/10): Strict pull-ups and deficit handstand push-ups require significant relative strength, while wall balls add moderate load demands throughout.
• Flexibility (6/10): Deficit HSPUs demand excellent shoulder mobility and overhead position, while wall balls require good squat depth and thoracic extension.
• Endurance (4/10): Four rounds with 90-second work periods create moderate cardiovascular demand, but rest periods and strength focus limit pure aerobic stress.
• Power (3/10): Wall balls provide some explosive hip extension, but strict movements and controlled tempos minimize overall power requirements.
• Speed (2/10): Structure allows rest between rounds and emphasizes strict movement quality over rapid cycling, limiting speed demands significantly.

Movements

• Wall Ball
• Handstand Push-Up
• Pull-Up

Benchmark Notes

This workout consists of 4 rounds with two distinct AMRAP sections per round: 30 seconds of strict pull-ups followed by 90 seconds of wall balls + deficit HSPU. Since no scoring method was provided, I'm analyzing this as a total reps workout based on the AMRAP structure. Round-by-round breakdown: Round 1 (fresh): 30-sec strict pull-ups yield 8-15 reps for elite athletes, 4-8 for intermediate, 1-4 for beginners. The 90-sec section combines 12 wall balls (taking 24-36 seconds) with 5 deficit HSPU (taking 15-30 seconds), leaving 24-51 seconds for additional cycles. Elite athletes might complete 2-3 full cycles (34-51 reps), intermediate 1-2 cycles (17-34 reps), beginners 0-1 cycle (0-17 reps). Round 1 totals: Elite 42-66 reps, Intermediate 21-42 reps, Beginners 1-21 reps. Fatigue multipliers: Round 2 (1.1x slower), Round 3 (1.2x slower), Round 4 (1.4x slower). The strict pull-ups become increasingly difficult, with elite athletes dropping from 12-15 to 6-8 reps by round 4. The wall ball/HSPU combination also degrades significantly due to shoulder fatigue. Total projected scores: L10 (elite): 280+ reps, L5 (average): 200 reps, L1 (beginner): 120 reps. This workout is heavily gymnastics-focused with high skill requirements (strict pull-ups and deficit HSPU), creating large performance gaps between levels.

Modality Profile

Pull-Up and Handstand Push-Up are bodyweight gymnastics movements (2/3 = 67%), Wall Ball is a weighted external load movement (1/3 = 33%), no monostructural cardio movements present