Workout Description

Movements

• Back Squat
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a 4-round AMRAP workout with two movements per round: Back Squat @ 65% 2RM and Jumping Chest-to-Bar Pull-Ups, each for 30 seconds. Round 1 analysis: Back Squat at 65% 2RM allows for 3-4 second rep tempo including setup, so 7-10 reps in 30 seconds. Jumping CTB Pull-Ups with assistance from jump allow 1.5-2 second per rep, so 15-20 reps in 30 seconds. Total Round 1: 22-30 reps. Fatigue progression: Round 2 applies 1.0x multiplier (still fresh), Round 3 applies 1.1x fatigue (grip and leg fatigue setting in), Round 4 applies 1.2x fatigue (significant accumulation). Back squat reps decrease from 7-10 to 6-8 to 5-7 in later rounds. Jumping CTB reps decrease from 15-20 to 13-17 to 11-15 in later rounds. Total rep ranges: Elite athletes (L9-L10): 28-30 reps per round × 4 rounds = 100-120 total reps. Advanced athletes (L7-L8): 24-27 reps per round = 80-100 total reps. Intermediate athletes (L5-L6): 20-23 reps per round = 64-80 total reps. Recreational athletes (L2-L4): 15-19 reps per round = 40-64 total reps. Beginners (L1): 12-14 reps per round = 24-40 total reps.