Workout Description

Why This Workout Is Hard

This 30-minute AMRAP combines moderate weights with high-skill movements (HSPU, C2B) and significant grip/shoulder fatigue accumulation. The continuous format prevents recovery between demanding elements. Double-unders after handstand push-ups, then immediate lunges and pull-ups creates cascading fatigue. While individual loads aren't extreme, the combination of skill demands, volume over 30 minutes, and movement interference makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of upper body pulling, pushing, and lower body work over 30 minutes will severely test muscular endurance across multiple muscle groups.
• Endurance (8/10): A 30-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the extended time domain.
• Flexibility (6/10): Handstand push-ups demand significant shoulder mobility, while front-racked lunges and chest-to-bar pull-ups require good thoracic spine and hip flexibility.
• Speed (6/10): Efficient transitions between six different movements and maintaining consistent cycling speed becomes crucial for maximizing rounds completed.
• Strength (4/10): Moderate loads with dumbbells (50/35lbs) and bodyweight movements require decent strength but not maximal force production capabilities.
• Power (3/10): Double unders provide some explosive component, but the extended time domain shifts focus away from pure power toward sustained output.

Movements

• Farmer Carry
• Chest-to-Bar Pull-Up
• Dumbbell Front Rack Walking Lunge
• Dumbbell Deadlift
• Handstand Push-Up
• Double-Under

Benchmark Notes

This 30-minute AMRAP contains 6 movements with significant complexity and loading. I'll analyze each movement and apply fatigue multipliers. Movement Analysis (per round): - 5 Handstand Push-Ups: 8-12 sec each in complex WODs = 40-60 sec - 20 Double-Unders: 0.5 sec each = 10 sec (when in rhythm) - 30ft DB Front Rack Lunges (50/35): ~15 steps, 2-3 sec each = 30-45 sec - 5 Chest-to-Bar Pull-Ups: 1.5-2.5 sec each = 7.5-12.5 sec - 20 DB Deadlifts (50/35): 2 sec each = 40 sec - 30ft Farmer's Carry (50/35): 8-12 sec Transitions: 6 transitions per round, 3-8 sec each = 18-48 sec Round 1 (fresh): 153-235 sec = 2.5-3.9 minutes Round 2: +10% fatigue = 168-258 sec Round 3: +20% fatigue = 184-282 sec Round 4: +30% fatigue = 199-305 sec Round 5: +40% fatigue = 214-329 sec Round 6: +50% fatigue = 230-352 sec This workout is most similar to a complex AMRAP with mixed modalities. The handstand push-ups and chest-to-bar pull-ups create significant upper body fatigue, while the dumbbell work provides consistent loading throughout. The double-unders offer brief active recovery but can become challenging under fatigue. Elite athletes (L10) should complete rounds consistently in 2.5-3 minutes early on, maintaining form on gymnastics movements and efficient transitions. They should achieve 7+ rounds. Intermediate athletes (L5) will experience more breakdown on handstand push-ups and chest-to-bar pull-ups, taking 3.5-4.5 minutes per round in the middle rounds, completing 4.5-5 rounds. Novice athletes (L1) will struggle significantly with the gymnastics movements, potentially needing to scale or break into very small sets, taking 6+ minutes per round and completing 2-3 rounds. Final targets: L10: 7+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

6 movements total: 2 Gymnastics (Handstand Push-Up, Chest-to-Bar Pull-Up), 1 Monostructural (Double-Under), 3 Weightlifting (Dumbbell Front Rack Walking Lunge, Dumbbell Deadlift, Farmer Carry). Percentages: G=33%, M=17%, W=50%