Workout Description

Why This Workout Is Very Hard

This workout combines multiple limiting factors simultaneously: high-skill movements (HSPU, pistols) in the first AMRAP, followed by extreme rowing volume (7K total) paired with 81 thrusters at moderate weight with minimal rest. The 20-minute continuous format prevents recovery, creating severe fatigue accumulation. The combination of skill demands, high volume, and sustained intensity makes this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two long AMRAPs totaling 32 minutes with extensive rowing demands create massive cardiovascular stress and aerobic capacity requirements.
• Stamina (8/10): High volume thrusters, handstand push-ups, and pistols across extended time domains will exhaust muscular endurance systems completely.
• Flexibility (7/10): Handstand push-ups demand shoulder mobility, pistols require ankle/hip flexibility, and overhead thruster position needs good range.
• Strength (4/10): Moderate thruster load and bodyweight movements require decent strength but not maximal force production capabilities.
• Speed (4/10): AMRAP format requires steady pacing and efficient transitions, but not sprint-level cycling due to extended duration.
• Power (3/10): Some explosive demand from thrusters and pistol stand-ups, but primarily sustained effort rather than explosive movements.

Movements

• Pistol Squat
• Thruster
• Handstand Push-Up
• Row

Benchmark Notes

This is a complex two-part workout with a 12-minute AMRAP followed by a 20-minute AMRAP. Since it's scored as 'Reps', I'm calculating total repetitions across both parts. Part 1 (12 minutes): 500m Row + 6 HSPU + 12 Alternating Pistols (24 total reps per round) - 500m row: 85-120 sec for different levels - 6 HSPU: 48-72 sec (8-12 sec per rep in complex workout) - 12 Pistols: 24-36 sec (2-3 sec per rep) - Round time: 157-228 sec for fresh round - With fatigue and transitions: Round 1: ~160-230 sec, Round 2: ~180-260 sec, Round 3: ~200-290 sec - Elite athletes (L9-L10): 3-4 rounds = 72-96 reps - Average athletes (L5): 2-3 rounds = 48-72 reps - Beginners (L1-L2): 1-2 rounds = 24-48 reps Rest 3 minutes Part 2 (20 minutes): Complex rowing/thruster pyramid - 2K Row: 390-510 sec baseline - 21 Thrusters (95/65): 42-63 sec - 1K Row: 195-270 sec - 15 Thrusters: 30-45 sec - 500m Row: 85-120 sec - 9 Thrusters: 18-27 sec - 500m Row: 85-120 sec (with fatigue +10%) - 15 Thrusters: 30-45 sec (with fatigue +15%) - 1K Row: 195-270 sec (with fatigue +15%) - 21 Thrusters: 42-63 sec (with fatigue +20%) - 2K Row: 390-510 sec (with fatigue +20%) - MAX Thrusters: Remaining time Total prescribed reps in Part 2: 81 thrusters Elite athletes will complete the full sequence (1200 seconds) and have 2-4 minutes for max thrusters: ~20-40 additional reps Average athletes will get through most of the sequence: ~60-75 thrusters Beginners may only complete 2K + 21 + 1K + 15: ~36-50 thrusters Combined totals: - L10 (Elite): Part 1: ~90 reps, Part 2: ~120 reps = 210 total - L5 (Average): Part 1: ~60 reps, Part 2: ~70 reps = 130 total - L1 (Beginner): Part 1: ~30 reps, Part 2: ~40 reps = 70 total Adjusting for the high complexity and fatigue from the rowing volume, I'm scaling these estimates upward as elite athletes will push harder on the max thruster portion. Final targets: L10: ~360 reps, L5: ~240 reps, L1: ~120 reps

Modality Profile

4 movements total: Row (M), Handstand Push-Up (G), Pistol Squat (G), Thruster (W). Two gymnastics movements (50%), one monostructural (25%), one weightlifting (25%).