Workout Description

Why This Workout Is Hard

This workout combines moderate-to-heavy loads with minimal rest in a continuous format. The bodyweight back squats will heavily fatigue the legs early, making subsequent movements significantly harder. Handstand push-ups require skill under fatigue, while wall balls and DB push press continue taxing the already compromised legs and shoulders. The 20-second rest periods prevent meaningful recovery, creating cumulative fatigue that will force most athletes to scale weights or movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume muscular endurance test across legs, shoulders, and core with back squats, handstand push-ups, wall balls, and push press over 12+ minutes.
• Endurance (7/10): Three rounds of 1-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple movement patterns.
• Strength (6/10): Back squats at bodyweight and moderate dumbbell loads demand significant strength, while handstand push-ups require substantial relative strength capacity.
• Speed (6/10): AMRAP format with short rest periods demands quick transitions and efficient movement cycling to maximize repetitions within each minute interval.
• Power (5/10): Wall balls and push press have explosive components, but the AMRAP format and fatigue limit pure power expression throughout the workout.
• Flexibility (4/10): Handstand push-ups require shoulder mobility, wall balls need hip and ankle flexibility, and overhead positions demand adequate shoulder range of motion.

Movements

• Wall Ball
• Back Squat
• Dumbbell Push Press
• Handstand Push-Up

Benchmark Notes

This workout is a 3-round circuit with 4 movements per round, each performed as 1-minute AMRAPs with 20-second rests. Total work time is 12 minutes with 9 minutes of rest. I'll analyze each movement's rep potential and apply fatigue across rounds. Movement Analysis (per minute, fresh state): - Back Squat (BW/75% BW): Heavy load limits reps. Elite: 25-30 reps, Average: 15-20 reps, Novice: 8-12 reps - Handstand Push-Ups: High skill requirement. Elite: 20-25 reps, Average: 8-12 reps, Novice: 2-5 reps (or scaled) - Wall Balls (20/14): Moderate load, sustainable pace. Elite: 35-40 reps, Average: 25-30 reps, Novice: 15-20 reps - DB Push Press (50/35): Moderate load, overhead fatigue. Elite: 30-35 reps, Average: 20-25 reps, Novice: 12-15 reps Fatigue Application Across 3 Rounds: - Round 1: 100% capacity - Round 2: 90-95% capacity (slight fatigue, 20-sec rests help) - Round 3: 85-90% capacity (accumulated fatigue, especially grip and shoulders) Total Rep Calculations: Elite (L9-L10): (30+25+40+35) + (28+23+38+33) + (26+21+36+31) = 130+122+114 = 366-420 total reps Advanced (L7-L8): (22+18+32+28) + (20+16+30+26) + (18+14+28+24) = 100+92+84 = 276-360 total reps Intermediate (L5-L6): (18+12+28+22) + (16+10+26+20) + (14+8+24+18) = 80+72+64 = 216-330 total reps Novice (L1-L3): (12+5+18+15) + (10+4+16+13) + (8+3+14+11) = 50+43+36 = 129-210 total reps The 20-second rests between movements help maintain higher rep rates compared to continuous work, but the overhead-heavy nature (HSPU + DB Push Press) and grip demands (Back Squat + DB work) create significant fatigue accumulation. Final Targets: L10: 420 reps, L5: 300 reps, L1: 180 reps

Modality Profile

4 movements total: Back Squat (W), Handstand Push-Up (G), Wall Ball (W), Dumbbell Push Press (W). 1 gymnastics movement, 0 monostructural, 3 weightlifting movements.