Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous work with minimal rest. The 2:1 work-to-rest ratio prevents meaningful recovery, while alternating pull-ups and push-ups creates antagonistic muscle interference. Over 10 rounds (6+ minutes of near-continuous work), grip fatigue from pull-ups will severely impact push-up performance and vice versa. The AMRAP format under time pressure with inadequate rest makes this substantially harder than the movements suggest individually.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pulling and pushing with short rest periods heavily taxes upper body muscular endurance, especially grip and shoulder stamina.
• Endurance (7/10): Ten rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (6/10): Success depends on rapid cycling between movements and maximizing reps in each 20-second window with quick transitions.
• Strength (3/10): Bodyweight movements test relative strength but focus is on endurance rather than maximal force production capabilities.
• Flexibility (3/10): Pull-ups require shoulder mobility and push-ups need basic range of motion, but no extreme flexibility demands.
• Power (2/10): AMRAP format encourages steady output rather than explosive movements, though some power needed for pull-up initiation.

Movements

• Push-Up
• Pull-Up

Benchmark Notes

This workout consists of 10 rounds alternating between 20-second AMRAP pull-ups and 20-second AMRAP push-ups with 10-second rests. I'll analyze this as a high-intensity interval workout similar to Fight Gone Bad but with only two movements. Movement Analysis: - Pull-ups: In 20-second sprints, elite athletes can achieve 12-15 reps, intermediate 6-8 reps, beginners 2-4 reps - Push-ups: In 20-second sprints, elite athletes can achieve 15-20 reps, intermediate 8-12 reps, beginners 4-6 reps - 10-second rest between movements provides minimal recovery Fatigue Pattern: - Rounds 1-3: Maintain near-peak output (1.0x multiplier) - Rounds 4-6: Noticeable decline (0.9x multiplier) - Rounds 7-8: Significant fatigue (0.8x multiplier) - Rounds 9-10: Severe fatigue (0.7x multiplier) Calculations per level: L10 (Elite): Pull-ups avg 10/round, Push-ups avg 14/round = 240 total reps L5 (Average): Pull-ups avg 5/round, Push-ups avg 7/round = 120 total reps L1 (Beginner): Pull-ups avg 2/round, Push-ups avg 4/round = 60 total reps Using Fight Gone Bad as reference anchor (L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps), this workout has fewer movements and shorter work periods, so I'm scaling down proportionally. The 20-second intervals with minimal rest create a similar metabolic demand but with reduced total volume. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

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