Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy pressing loads (95/65) with high-skill HSPU in a continuous 12-minute format. The pressing movements create significant shoulder fatigue accumulation - strict press into HSPU into push press creates interference where each movement compromises the next. Most athletes will hit failure on HSPU early and struggle with the barbell cycling under fatigue. The continuous nature prevents recovery, making this substantially harder than the individual elements suggest.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pressing movements combined with core work will heavily tax muscular endurance, especially shoulders and triceps.
• Endurance (7/10): Twelve minutes of continuous work with rowing and high-rep movements creates significant cardiovascular demand and aerobic stress.
• Flexibility (6/10): HSPU and V-ups demand significant shoulder and hip mobility, while strict press requires good overhead positioning.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though fatigue will slow pace as rounds progress.
• Power (5/10): Push press is explosive, but mixed with grinding movements like strict press and HSPU that reduce overall power output.
• Strength (4/10): Moderate barbell loads at 95/65 pounds require decent strength but not maximal effort, mixed with bodyweight movements.

Movements

• Strict Press
• Push Press
• Push-Up
• V-Up
• Handstand Push-Up
• Row

Benchmark Notes

This 12-minute AMRAP contains 60 total reps per round (5+5+10+10+15+15), making it a high-volume mixed modal workout. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (fresh times): - 5 Strict Press (95/65): 15-20 sec (3-4 sec/rep, strict movement) - 5 HSPU: 25-40 sec (5-8 sec/rep in complex workout) - 10 Push Press (95/65): 20-25 sec (2-2.5 sec/rep) - 10 Push Ups: 12-15 sec (1.2-1.5 sec/rep) - 15 Cal Row: 25-35 sec (moderate pace) - 15 V-Ups: 20-25 sec (1.3-1.7 sec/rep) Total fresh round time: 117-160 seconds (approximately 2:00-2:40) Fatigue and Interference Patterns: - Heavy shoulder loading throughout (strict press → HSPU → push press → push-ups) - Grip fatigue from barbell work affecting rowing - Core fatigue from V-ups affecting all subsequent movements - Progressive shoulder pump will significantly slow HSPU and push-ups Round-by-Round Breakdown: Round 1: 2:00-2:40 (fresh) Round 2: 2:20-3:00 (1.1x multiplier, shoulder fatigue setting in) Round 3: 2:45-3:30 (1.2x multiplier, significant HSPU slowdown) Round 4: 3:15-4:15 (1.4x multiplier, major set breaking on gymnastics) Round 5: 3:45-5:00+ (1.6x multiplier, singles on HSPU likely) Using Cindy as the closest anchor (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat with L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds), I need to adjust for the shorter time domain (12 vs 20 minutes) and higher movement complexity. Cindy averages about 1.25-1.5 rounds per minute for elite athletes, while this workout will be significantly slower due to the barbell work and strict movements. Expected pace: Elite athletes should complete 6.5-7 rounds (0.55-0.58 rounds/minute), intermediate athletes 4.5-5 rounds (0.38-0.42 rounds/minute), and beginners 2-3 rounds (0.17-0.25 rounds/minute). Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

6 movements total: 3 Gymnastics (Handstand Push-Up, Push-Up, V Up), 1 Monostructural (Row), 2 Weightlifting (Strict Press, Push Press). Breakdown: 3/6=50% G, 1/6=17% M, 2/6=33% W