Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (strict pull-ups and HSPU) with minimal rest between rounds. The 30-second strict pull-up AMRAP will quickly fatigue grip and lats, then immediately transitions to wall balls and HSPU with compromised upper body. Four rounds amplifies fatigue accumulation. Most average athletes will hit failure on strict movements early and struggle to maintain volume across rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume strict pull-ups and HSPUs will severely tax upper body muscular endurance, especially grip and shoulder stamina.
• Strength (7/10): Strict pull-ups and handstand push-ups require significant relative strength, with wall balls adding moderate load demand.
• Flexibility (6/10): Handstand push-ups demand excellent shoulder mobility and overhead position, while wall balls require good squat depth.
• Speed (5/10): AMRAP format encourages quick transitions and steady cycling, but strict movements limit overall movement speed.
• Endurance (4/10): Four rounds with 90-second AMRAPs create moderate cardiovascular demand, but rest periods between rounds limit pure aerobic stress.
• Power (3/10): Wall balls provide some explosive hip extension, but strict movements dominate with minimal power requirements.

Movements

• Pull-Up
• Wall Ball
• Handstand Push-Up

Benchmark Notes

This workout consists of 4 rounds with two distinct phases per round: 30-second strict pull-up AMRAP, followed by 90-second AMRAP of 10 wall balls + 5 strict HSPU. Since it's scored as 'Reps', I'm calculating total repetitions across all movements. Movement breakdown per round: - 30-second strict pull-up AMRAP: Strict pull-ups are significantly slower than kipping (2-3 sec per rep). Elite athletes might achieve 12-15 reps, intermediate 8-10 reps, beginners 3-5 reps. - 90-second mixed AMRAP: The combination of 10 wall balls (20/14) + 5 strict HSPU creates a challenging couplet. Wall balls take ~2-3 sec each (20-30 sec total), strict HSPU take 3-4 sec each (15-20 sec), plus transitions. Elite might complete 2 full cycles (30 reps), intermediate 1.5 cycles (22-23 reps), beginners 1 cycle (15 reps). Round-by-round fatigue analysis: Round 1: Full capacity - Elite ~45 reps, Intermediate ~30 reps, Beginner ~20 reps Round 2: 10% fatigue - Elite ~40 reps, Intermediate ~27 reps, Beginner ~18 reps Round 3: 20% fatigue - Elite ~36 reps, Intermediate ~24 reps, Beginner ~16 reps Round 4: 30% fatigue - Elite ~32 reps, Intermediate ~21 reps, Beginner ~14 reps Total projections: - L10 (Elite): ~240 reps - L5 (Intermediate): ~160 reps - L1 (Beginner): ~80 reps This workout is primarily gymnastics-based with high strength demands (strict movements), creating significant fatigue accumulation. The strict nature of both pull-ups and HSPU limits rep potential compared to kipping versions. Final targets: L10: 240 reps, L5: 160 reps, L1: 80 reps

Modality Profile

Pull-Up and Handstand Push-Up are bodyweight gymnastics movements (2/3 = 67%), Wall Ball is a weighted external load movement (1/3 = 33%), no monostructural cardio movements present