Workout Description

Why This Workout Is Hard

This 20-minute AMRAP combines multiple challenging elements that compound over time. Handstand push-ups and pistols are high-skill movements that become increasingly difficult under fatigue. The continuous nature with no built-in rest means grip fatigue from toes-to-bar will affect HSPU performance, while leg fatigue accumulates across pistols and KB swings. Most average CrossFitters will need to scale the gymnastics movements significantly to maintain movement for 20 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill bodyweight movements performed repeatedly will heavily tax muscular endurance, especially shoulders, core, and legs over 20 minutes.
• Endurance (7/10): A 20-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Flexibility (7/10): Handstand push-ups, pistols, and toes-to-bar all require above-average mobility in shoulders, hips, ankles, and hamstrings.
• Strength (6/10): Handstand push-ups and pistols require significant relative strength, while kettlebell swings demand moderate absolute strength production.
• Speed (5/10): Efficient transitions and consistent pacing are important, but technical movements limit maximum cycling speed compared to simpler exercises.
• Power (4/10): Kettlebell swings provide explosive hip extension, while other movements are more strength-endurance focused with minimal power demands.

Movements

• Pistol Squat
• Kettlebell Swing
• Toes-to-Bar
• Handstand Push-Up

Benchmark Notes

This 20-minute AMRAP contains 4 handstand push-ups, 8 pistols (alternating), 10 toes-to-bar, and 12 kettlebell swings (53/35 lbs) per round. I'll analyze this using Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) as the closest anchor, then adjust for the significantly higher skill demands and movement complexity. Movement analysis per round: - 4 Handstand Push-Ups: 8-12 sec each in complex WODs = 32-48 sec - 8 Pistols (alternating): 2-3 sec each = 16-24 sec - 10 Toes-to-Bar: 1.5-2.5 sec each = 15-25 sec - 12 KB Swings (53/35): 1.5-2 sec each = 18-24 sec - Transitions between movements: 3-6 sec each = 12-18 sec Total per round: 93-139 seconds for elite athletes, scaling up significantly for lower levels due to the technical demands. Cindy anchor shows L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is substantially more demanding due to: 1. Handstand push-ups vs regular push-ups (3-4x more difficult) 2. Pistols vs air squats (2-3x more difficult, balance requirements) 3. Toes-to-bar vs air squats (grip/core intensive) 4. Heavier kettlebell swings vs air squats Adjusting from Cindy: approximately 40-50% fewer rounds due to increased technical difficulty and strength requirements. Elite athletes completing 25-30 rounds of Cindy would complete roughly 15-17 rounds of this workout. Scaling this across all levels with appropriate spreads for the 20-minute duration. Final targets: L10: 16-17 rounds, L5: 10-11 rounds, L1: 4-5 rounds

Modality Profile

3 out of 4 movements are gymnastics (Handstand Push-Up, Pistol Squat, Toes-to-Bar) and 1 is weightlifting (Kettlebell Swing). This gives us 75% gymnastics and 25% weightlifting.