Workout Description

Why This Workout Is Hard

The 65% back squats would normally be manageable, but the 30-second AMRAP format forces continuous work with minimal rest between rounds. The jumping chest-to-bar pull-ups require significant skill and upper body power, becoming increasingly difficult as fatigue accumulates from the squats. Four rounds creates substantial fatigue accumulation across both lower and upper body, with the alternating pattern preventing adequate recovery between demanding movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume back squats at 65% combined with continuous jumping pull-ups will heavily tax both lower body and upper body muscular endurance.
• Endurance (7/10): Four rounds of 30-second AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Power (7/10): Jumping chest-to-bar pull-ups are highly explosive, and maintaining squat speed under fatigue requires significant power output.
• Strength (6/10): Back squats at 65% of 2RM provide moderate strength demand, while jumping chest-to-bar pull-ups require significant relative strength.
• Speed (6/10): AMRAP format demands rapid cycling between reps with minimal transition time to maximize volume in each 30-second window.
• Flexibility (4/10): Back squats demand good ankle and hip mobility, while chest-to-bar pull-ups require shoulder flexibility and thoracic extension.

Movements

• Back Squat
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout consists of 4 rounds of 30-second AMRAPs alternating between back squats at 65% 2RM and jumping chest-to-bar pull-ups. Movement analysis: Back squats at 65% 2RM should allow for 2-3 reps per 5-second cycle (12-18 reps per 30 seconds for elite athletes, scaling down to 6-9 reps for beginners). Jumping chest-to-bar pull-ups are faster than strict but slower than regular kipping pull-ups due to the chest contact requirement - elite athletes can achieve 15-20 reps in 30 seconds, while beginners might manage 6-10 reps. Round-by-round breakdown: Round 1 (fresh): Back squat 12-18 reps, C2B 15-20 reps = 27-38 total. Round 2 (slight fatigue): Back squat 11-16 reps, C2B 13-18 reps = 24-34 total. Round 3 (moderate fatigue): Back squat 10-14 reps, C2B 11-16 reps = 21-30 total. Round 4 (high fatigue): Back squat 8-12 reps, C2B 9-14 reps = 17-26 total. Total expected range: Elite (L10) ~192 reps, Advanced (L8) ~160 reps, Intermediate (L5) ~128 reps, Novice (L2) ~64 reps, Beginner (L1) ~48 reps. No direct anchor match exists, but this follows similar patterns to Fight Gone Bad's rep-based scoring with shorter intervals. The 30-second windows create natural pacing that prevents complete failure while still accumulating significant fatigue across 8 total intervals. Final targets: L10: 192 reps, L5: 128 reps, L1: 48 reps.

Modality Profile

Back Squat is a weightlifting movement with external load (barbell), while Chest-to-Bar Pull-Up is a gymnastics bodyweight movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.