Workout Description

Movements

• Lateral Burpee Box Jump
• Handstand Push-Up

Benchmark Notes

This workout consists of three 4-minute AMRAPs with increasing HSPU volume but constant lateral burpee box jumps. Round 1: 3 HSPU + 6 lateral burpee box jumps = 9 reps per round. HSPU takes 8-12 sec each in complex workouts (24-36 sec total), lateral burpee box jumps take 5-6 sec each (30-36 sec total), plus 3-5 sec transition = 57-77 sec per round. Elite athletes complete 3-4 rounds (27-36 reps). Round 2: 6 HSPU + 6 lateral burpee box jumps = 12 reps per round. HSPUs now take 48-72 sec with fatigue (1.3x multiplier), burpees 30-36 sec, transition 3-5 sec = 81-113 sec per round. Elite complete 2-3 rounds (24-36 reps). Round 3: 9 HSPU + 6 lateral burpee box jumps = 15 reps per round. HSPUs heavily fatigued at 72-108 sec (1.5x multiplier), burpees 30-36 sec, transition 3-5 sec = 105-149 sec per round. Elite complete 1-2 rounds (15-30 reps). Total elite range: 66-102 reps. L1 represents beginners who might complete 1 round per AMRAP with scaled movements (27 total reps, scaled to 60 with progression). L5 median represents 120 reps (4+3+2 rounds). L9 elite represents 180 reps (6+5+4 rounds) for top performers.