Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill movements (pistols, HSPU, T2B) with heavy deadlifts across 16 total minutes of work. The pistol squats will severely tax single-leg strength early, making subsequent movements harder. Heavy deadlifts after pistols will challenge grip and posterior chain under fatigue. The AMRAP format prevents adequate recovery between demanding elements. Most athletes will need significant scaling on multiple movements, particularly the pistols and HSPU volume requirements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume pistols, deadlifts, burpees, handstand push-ups, and toes-to-bar will exhaust muscular endurance across multiple muscle groups.
• Endurance (8/10): Two 6-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the extended workout duration.
• Flexibility (7/10): Pistols demand exceptional single-leg mobility, handstand push-ups require shoulder flexibility, and toes-to-bar needs significant hip and shoulder range.
• Strength (6/10): Deadlifts at 225/155 provide moderate strength demand, while handstand push-ups and pistols require significant relative strength capabilities.
• Speed (6/10): AMRAP format demands efficient movement cycling and quick transitions between exercises to maximize rounds and reps within time constraints.
• Power (5/10): Burpee box jump overs provide explosive hip extension demand, while other movements are more strength-endurance focused than purely powerful.

Movements

• Pistol Squat
• Burpee Box Jump-Over
• Toes-to-Bar
• Deadlift
• Handstand Push-Up
• Row

Benchmark Notes

This complex workout consists of 2 rounds, each containing two 6-minute AMRAPs and two 1-minute AMRAPs. Let me break down each segment: Round 1 Analysis: 6-min AMRAP (20 cal row + 20 pistols): Row takes ~45-60 sec, pistols at 2-3 sec each = 40-60 sec, plus transitions = ~90-120 sec per cycle. Elite athletes complete 3-4 cycles (120-160 reps), intermediate 2-3 cycles (80-120 reps), beginners 1-2 cycles (40-80 reps). 1-min AMRAP HSPU: Elite 15-20 reps, intermediate 8-12 reps, beginners 3-6 reps. 6-min AMRAP (5 DL 225/155 + 5 burpee box jumps): DL at 2-3 sec each = 10-15 sec, burpee box jumps at 4-5 sec each = 20-25 sec, cycle time ~35-45 sec. Elite completes 8-10 cycles (80-100 reps), intermediate 5-7 cycles (50-70 reps), beginners 3-4 cycles (30-40 reps). 1-min AMRAP T2B: Elite 20-25 reps, intermediate 12-16 reps, beginners 6-10 reps. Round 1 totals: Elite 235-305 reps, intermediate 150-218 reps, beginners 79-136 reps. Round 2 (with fatigue multiplier 1.2-1.3x): Performance drops 15-25% due to accumulated fatigue. Elite 180-245 reps, intermediate 115-175 reps, beginners 60-110 reps. Total workout: Elite 415-550 reps, intermediate 265-393 reps, beginners 139-246 reps. No direct anchor match exists for this complex format, but using Fight Gone Bad (3 rounds total reps) as reference: L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. This workout is more demanding due to longer duration and technical movements, so I've adjusted upward slightly. Final targets: L10: 500+ reps, L5: 340 reps, L1: 180 reps.

Modality Profile

6 movements total: 3 Gymnastics (Pistol, Handstand Push-Up, Toes-to-Bar), 1 Monostructural (Row), 2 Weightlifting (Deadlift, Burpee Box Jump-Over). Note: Burpee Box Jump-Over classified as weightlifting due to the box component adding external resistance to the movement pattern.