Workout Description

Why This Workout Is Hard

This workout combines weighted pull-ups with high-volume bodyweight movements in a time-pressured format. The 1-minute caps force athletes to rush through movements, accumulating significant upper body and grip fatigue. Wall walks after weighted pull-ups creates shoulder fatigue interference, while max pull-ups after wall walks compounds this. The 30-second rest is insufficient recovery, creating a brutal cycle of fatigue accumulation across 5 rounds that will challenge most athletes' capacity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling and pushing movements across multiple rounds heavily taxes muscular endurance, especially grip and shoulder stamina.
• Flexibility (7/10): Wall walks demand exceptional shoulder mobility and thoracic extension, while pull-ups require adequate shoulder and lat flexibility for full range.
• Strength (6/10): Weighted pull-ups require significant strength, while wall walks and max effort sets demand considerable upper body and core strength throughout.
• Endurance (4/10): Short work intervals with rest periods limit pure cardiovascular demand, though cumulative fatigue across 5 rounds creates moderate aerobic stress.
• Speed (3/10): Rest periods allow recovery between efforts, making this more about maximizing reps within time caps rather than fast transitions.
• Power (2/10): Movements are primarily strength-endurance based with minimal explosive demands, though some power needed for efficient pull-up cycling.

Movements

• Push-Up
• Weighted Pull-Up
• Wall Walk
• Pull-Up

Benchmark Notes

This workout consists of 5 rounds alternating between two 1-minute intervals with 30-second rests. Each round has: (1) 5 weighted pull-ups (20/15) + max push-ups in 1 minute, then (2) 5 wall walks + max pull-ups in 1 minute. Total scoring is cumulative reps across all intervals. Movement analysis: - Weighted Pull-ups (20/15): ~3-4 sec per rep when fresh, increasing to 4-5 sec with fatigue - Push-ups: ~1.5 sec per rep fresh, degrading to 2-2.5 sec with fatigue and grip fatigue from weighted pull-ups - Wall walks: ~8-12 sec per rep (complex movement requiring setup and walk) - Bodyweight pull-ups: ~1.5-2 sec per rep fresh, but significantly impacted by prior pulling volume Round-by-round breakdown: Round 1 (fresh): 5 weighted pull-ups (15-20 sec) + 25-30 push-ups (40-45 sec remaining) Round 1: 5 wall walks (40-50 sec) + 8-12 pull-ups (10-20 sec remaining) Rounds 2-3: Fatigue multiplier 1.1-1.2x, grip fatigue reduces push-up and pull-up capacity by 15-20% Rounds 4-5: Fatigue multiplier 1.3-1.5x, significant breakdown in pulling movements Estimated total reps by level: - Elite (L9-L10): 260-280 reps (maintaining high push-up/pull-up volume despite fatigue) - Advanced (L7-L8): 220-240 reps (moderate degradation in later rounds) - Intermediate (L5-L6): 180-200 reps (significant fatigue impact on bodyweight movements) - Novice (L1-L3): 120-160 reps (early fatigue, lower baseline capacity) This workout heavily taxes pulling strength and muscular endurance. The combination of weighted and bodyweight pulling, plus push-ups, creates significant grip and upper body fatigue that compounds across rounds. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

4 movements total: 3 gymnastics (Push-Up, Wall Walk, Pull-Up) and 1 weightlifting (Weighted Pull-Up). 3/4 = 75% gymnastics, 1/4 = 25% weightlifting.