Workout Description

Movements

• Pull-Up
• Push-Up

Benchmark Notes

This is a high-intensity interval workout with 10 rounds of alternating pull-ups and push-ups. Each movement gets 20 seconds AMRAP with 10 seconds rest. Analysis: Pull-ups in fresh state: 1-2 seconds per rep, so 20 seconds = 10-20 reps for elite, degrading to 6-15 reps as fatigue sets in. Push-ups are faster at 1-1.5 seconds per rep, allowing 13-20 reps per 20-second window fresh, degrading to 8-15 reps in later rounds. Fatigue progression: Rounds 1-2 maintain near-maximum output, rounds 3-4 see 10-20% decline, rounds 5-6 show 20-30% decline, rounds 7-8 experience 30-50% decline, and rounds 9-10 suffer 50-70% decline due to accumulated muscular fatigue in pulling and pushing patterns. The 10-second rests are insufficient for full recovery between sets. Total calculation: Elite athletes might achieve 15+12 reps in early rounds declining to 8+6 in final rounds = ~200-220 total reps. Advanced athletes start at 12+10 declining to 6+5 = ~160-180 reps. Intermediate athletes begin at 8+8 declining to 4+4 = ~120-140 reps. The workout heavily taxes upper body muscular endurance with minimal rest.