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 pistol fatigue will compromise grip and posterior chain for toes-to-bar. The continuous AMRAP format prevents meaningful recovery between demanding elements. Most athletes will need significant scaling on multiple movements.

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

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

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 Analysis (with fatigue): Applying 1.2-1.3x fatigue multiplier for second round performance degradation: - 6-min row/pistols: Elite 100-130 reps, intermediate 65-95 reps, beginners 30-65 reps - 1-min HSPU: Elite 12-16 reps, intermediate 6-10 reps, beginners 2-5 reps - 6-min DL/burpee box jumps: Elite 65-80 reps, intermediate 40-55 reps, beginners 25-32 reps - 1-min T2B: Elite 16-20 reps, intermediate 10-13 reps, beginners 5-8 reps Round 2 totals: Elite 193-246 reps, intermediate 121-173 reps, beginners 62-110 reps. Total Workout: Elite 428-551 reps, intermediate 271-391 reps, beginners 141-246 reps. This workout is most similar to Fight Gone Bad in structure (multiple AMRAPs with varied movements), but FGB has L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. However, this workout is significantly more demanding due to higher skill movements (pistols, HSPU) and heavier deadlifts, so I'm scaling the benchmarks up by approximately 15-20%. Final targets: L10: 500+ reps, L5: 340 reps, L1: 180 reps.

Modality Profile

6 movements total: 4 Gymnastics (Pistol Squat, Handstand Push-Up, Burpee Box Jump-Over, Toes-to-Bar), 1 Monostructural (Row), 1 Weightlifting (Deadlift). Rounded from 67/17/17 to emphasize the gymnastics-heavy nature.