Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal rest. The 20-second AMRAPs demand maximum effort while the 10-second rests prevent meaningful recovery. Eight rounds means 16 total intervals of near-maximal work. The pull-up/push-up combination creates upper body interference, with grip and pressing strength deteriorating rapidly. Most athletes will hit failure multiple times and struggle to maintain output across all rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume upper body work with pull-ups and push-ups will heavily tax muscular endurance, especially with grip and pressing stamina.
• Endurance (7/10): Eight rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (6/10): Fast cycling between movements and maximizing reps in short time domains requires quick transitions and high movement velocity.
• Power (4/10): AMRAP format encourages explosive efforts during 20-second windows, but movements aren't inherently power-based like Olympic lifts.
• Strength (3/10): Bodyweight movements require moderate relative strength but focus is on endurance rather than maximal force production.
• Flexibility (3/10): Pull-ups require shoulder mobility and push-ups need basic range of motion, but nothing extreme is demanded.

Movements

• Push-Up
• Pull-Up

Benchmark Notes

This workout consists of 8 rounds alternating between 20-second AMRAP pull-ups and 20-second AMRAP push-ups, with 10-second rest periods. Total work time is 320 seconds (5:20) with 80 seconds of rest. I'll analyze this as a high-intensity interval workout similar to Fight Gone Bad but with shorter intervals and only two movements. Movement Analysis: - Pull-ups: In 20-second intervals, elite athletes can achieve 12-15 reps when fresh, intermediate 8-10 reps, beginners 3-5 reps - Push-ups: In 20-second intervals, elite athletes can achieve 15-20 reps when fresh, intermediate 10-12 reps, beginners 5-8 reps - 10-second rest is minimal recovery, creating significant fatigue accumulation Fatigue Pattern: - Rounds 1-2: Minimal fatigue (1.0x multiplier) - Rounds 3-4: Noticeable decline (0.9x multiplier) - Rounds 5-6: Significant fatigue (0.8x multiplier) - Rounds 7-8: Severe fatigue (0.7x multiplier) Calculated Performance by Level: - L10 (Elite): Pull-ups: 15+12+12+10+10+8+8+6=81, Push-ups: 20+18+16+14+12+10+8+6=104, Total: ~185 reps - L5 (Average): Pull-ups: 9+8+7+6+5+4+3+2=44, Push-ups: 11+10+9+8+7+6+5+4=60, Total: ~104 reps - L1 (Beginner): Pull-ups: 4+3+3+2+2+1+1+1=17, Push-ups: 6+5+5+4+4+3+3+2=32, Total: ~49 reps Adjusting upward to account for the high skill and strength demands of pull-ups combined with the metabolic stress: Final Targets: - L10: 240 reps - L5: 160 reps - L1: 80 reps

Modality Profile

Both Pull-Up and Push-Up are bodyweight gymnastics movements, resulting in 100% Gymnastics modality