Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal rest. The 20-second AMRAPs demand maximum effort while the 10-second rest prevents full recovery. Eight rounds means 16 total intervals of near-maximal work. The pull-up/push-up combination creates upper body interference, with grip and pressing muscles being taxed repeatedly. Most athletes will hit failure multiple times and struggle to maintain output across all rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume upper body work with pull-ups and push-ups will heavily tax muscular endurance, especially with grip and pressing stamina.
• Endurance (7/10): Eight rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (6/10): Fast cycling between movements and maximizing reps in short time domains requires quick transitions and high movement velocity.
• Power (4/10): AMRAP format encourages explosive bursts during 20-second windows, requiring some power output to maximize reps.
• Strength (3/10): Bodyweight movements require moderate relative strength but focus is on endurance rather than maximal force production.
• Flexibility (3/10): Pull-ups require shoulder mobility and push-ups need basic range of motion, but nothing extreme is demanded.

Movements

• Push-Up
• Pull-Up

Benchmark Notes

This workout consists of 8 rounds alternating between 20-second AMRAP pull-ups and 20-second AMRAP push-ups, with 10-second rest periods. Total work time is 320 seconds (5:20) with 160 seconds of actual work time. Movement Analysis: - Pull-ups: In fresh state, elite athletes can perform 1 rep per 1-2 seconds. In 20-second intervals, expect 10-15 reps per round initially. - Push-ups: Faster movement, 1 rep per 1-1.5 seconds. In 20-second intervals, expect 13-20 reps per round initially. Fatigue Pattern: - Rounds 1-2: Full capacity (1.0x multiplier) - Rounds 3-4: Slight fatigue (0.9x multiplier) - Rounds 5-6: Moderate fatigue (0.8x multiplier) - Rounds 7-8: Significant fatigue (0.7x multiplier) Elite Performance (L10): - Pull-ups: R1-2: 12 reps each, R3-4: 11 reps each, R5-6: 10 reps each, R7-8: 8 reps each = 82 total - Push-ups: R1-2: 18 reps each, R3-4: 16 reps each, R5-6: 14 reps each, R7-8: 12 reps each = 120 total - Total: ~200 reps Beginner Performance (L1): - Pull-ups: R1-2: 4 reps each, R3-4: 3 reps each, R5-6: 2 reps each, R7-8: 2 reps each = 22 total - Push-ups: R1-2: 8 reps each, R3-4: 7 reps each, R5-6: 6 reps each, R7-8: 5 reps each = 52 total - Total: ~75 reps This workout is similar to high-volume bodyweight intervals. The 10-second rest periods provide minimal recovery, creating significant cumulative fatigue. The alternating pattern prevents complete muscular failure but maintains high intensity throughout. Final targets: L10: ~240 reps, L5: ~160 reps, L1: ~80 reps

Modality Profile

Both Pull-Up and Push-Up are bodyweight gymnastics movements, resulting in 100% Gymnastics modality