Workout Description

Movements

• Push-Up
• Pull-Up

Benchmark Notes

This workout consists of 4 rounds alternating between pull-up/push-up ladders (0.5 min each) and calorie rowing (0.5 min each), totaling 4 minutes. Round 1 Pull-up/Push-up AMRAP: Starting fresh, athletes can complete 1+1, 2+2, 3+3, 4+4, 5+5 reps in 30 seconds (30 total reps for elite, 15-20 for recreational). Round 1 Row: Fresh rowing yields 15-20 calories for elite, 8-12 for recreational. Round 2: 10% fatigue applied - pull-up/push-up output drops to 27 reps (elite) due to grip fatigue, rowing maintains 15-18 calories. Round 3: 20% cumulative fatigue - ladder becomes 1+1, 2+2, 3+3, 4+4 max (20 reps elite), rowing drops to 12-15 calories as legs accumulate fatigue. Round 4: 30% fatigue - significant breakdown in ladder (15 reps elite), rowing further reduced to 10-12 calories. Elite total: 30+18+27+15+20+13+15+12 = 150+ reps. Recreational athletes manage roughly 50% of elite output due to lower capacity and greater fatigue accumulation. The alternating format prevents complete muscle failure but creates systemic fatigue affecting both pulling strength and cardiovascular output.