Workout Description

Why This Workout Is Hard

This combines significant volume with movement interference across 28 total minutes. The 20-minute AMRAP with 400m runs plus bodyweight movements creates substantial aerobic demand and grip fatigue. The 2-minute rest provides minimal recovery before wall walks, which require fresh shoulders already compromised by push-ups and pull-ups. The continuous nature and cumulative fatigue from multiple pulling movements makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of pull-ups, push-ups, and KB swings across extended time domains will exhaust upper body muscular endurance and grip strength.
• Endurance (8/10): Two AMRAPs totaling 28 minutes with minimal rest challenges cardiovascular capacity significantly, especially with the 400m runs creating sustained aerobic demand.
• Speed (6/10): AMRAP format demands efficient transitions and consistent cycling speed, especially managing fatigue between upper body pulling and pushing movements.
• Power (5/10): KB swings are primarily power-based hip extension movements, while wall walks require explosive pushing power to transition up the wall.
• Strength (4/10): Moderate strength demands from strict pull-ups and KB swings, but primarily tests strength endurance rather than maximal force production.
• Flexibility (4/10): Wall walks require significant shoulder and thoracic mobility, while KB swings demand hip flexibility. Pull-ups need overhead range of motion.

Movements

• Push-Up
• Kettlebell Swing
• Wall Walk
• Run
• Strict Pull-Up
• Pull-Up

Scaling Options

Reduce KB to 35/26 lbs or use dumbbell. Sub banded pull-ups, jumping pull-ups, or ring rows. Scale push-ups to incline or knee push-ups. For wall walks, reduce height to chest-to-wall position or substitute pike push-ups. Reduce run to 200m if running is a major limiter. Consider reducing overall time to 15/6 minutes for newer athletes.

Scaling Explanation

Scale if you cannot perform 3+ strict pull-ups or 10+ push-ups unbroken when fresh. Wall walks should be scalable to a height where you can perform 5 controlled reps. The goal is consistent movement throughout both time domains - if form breaks down significantly or you're resting more than moving, scale the movements. Priority is maintaining intensity over completing prescribed reps.

Intended Stimulus

Mixed time domain workout targeting both glycolytic and oxidative energy systems. The 20-minute AMRAP builds aerobic capacity and muscular endurance, while the 8-minute AMRAP after rest tests anaerobic power and upper body strength endurance. Primary challenge is maintaining movement quality and pacing across two distinct time domains with significant upper body volume.

Coach Insight

First AMRAP: Pace the 400m run at 70-80% effort to preserve energy for bodyweight movements. Break pull-ups early and often - aim for singles or doubles to avoid failure. Keep push-ups crisp with 2-3 sets maximum. KB swings should be unbroken - focus on hip drive and breathing rhythm. Second AMRAP: After 2-minute rest, attack aggressively. Wall walks are the limiter - maintain strict hollow body position and only climb as high as you can control the descent. Expect 3-5 rounds in part one, 6-10 rounds in part two.

Benchmark Notes

This workout has two distinct AMRAP sections: 20-minute AMRAP followed by 8-minute AMRAP after 2-minute rest. Performance calculated as total rounds from both sections combined. 20-MINUTE AMRAP BREAKDOWN: 400m Run: 75-120 seconds baseline 5 Strict Pull-Ups: 8-12 seconds (strict is slower than kipping) 10 Push-Ups: 12-18 seconds 15 KB Swings (53/35): 22-30 seconds Transitions: 8-12 seconds per round Total per round: 125-192 seconds fresh FATIGUE APPLICATION: Round 1: 125-192 sec Round 2: 140-210 sec (1.1x multiplier, grip fatigue from pull-ups affects KB swings) Round 3: 155-235 sec (1.25x multiplier, significant upper body fatigue) Round 4+: 170-260 sec (1.35x multiplier, substantial degradation) Expected rounds in 1200 seconds: Elite 6-7, Average 4-5, Novice 2-3 8-MINUTE AMRAP BREAKDOWN (after 2-min rest): 5 Pull-Ups: 6-10 seconds (some recovery from rest) 5 Wall Walks: 25-40 seconds (highly fatiguing movement) Transitions: 3-5 seconds Total per round: 34-55 seconds fresh, but wall walks cause rapid fatigue Expected rounds in 480 seconds: Elite 2-3 additional, Average 1.5-2, Novice 0.5-1 COMBINED TOTALS: Elite (L9): 8-10 total rounds (6.5+ from first AMRAP, 2.5+ from second) Advanced (L7-L8): 6-8 total rounds Intermediate (L5-L6): 4.5-6 total rounds Novice (L2-L4): 2.5-4.5 total rounds Beginner (L1): 2.5 or fewer total rounds

Modality Profile

6 movements: Run (M), Strict Pull-Up (G), Push-Up (G), Kettlebell Swing (W), Pull-Up (G), Wall Walk (G). Gymnastics: 4 movements (67%), Monostructural: 1 movement (17%), Weightlifting: 1 movement (17%). Rounded to clean percentages.