Workout Description

Movements

• Toes-to-Bar

Benchmark Notes

This workout has 5 rounds of 3-minute AMRAPs with 1-minute rest. Each round contains: 5 Weighted Strict Pull-Ups (50/35), 5 Toes to Bar, and 100ft DB Front Racked Walking Lunges (50/35). Movement analysis per round: Weighted Strict Pull-Ups take 12-15 seconds (2.5-3 sec per rep), Toes to Bar take 10-12 seconds (2-2.5 sec per rep), DB Walking Lunges take 60-75 seconds (0.6-0.75 sec per step, ~80 steps for 100ft). Total work time per round: 82-102 seconds, leaving 78-98 seconds for transitions and potential second cycles. Round 1: Athletes can complete 1 full cycle (3 movements) plus potentially start a second cycle. Round 2-3: Fatigue increases by 10-20%, reducing second cycle potential. Round 4-5: Significant fatigue (30-50% slower), most athletes complete only 1 cycle per round. Elite athletes (L10) can maintain pace and complete 9-11 cycles per round for 47+ total rounds. Advanced athletes (L8-L9) complete 8-9 cycles per round for 39-43 total rounds. Intermediate athletes (L5-L7) complete 6-7 cycles per round for 27-35 total rounds. Beginners (L1-L3) may need to scale weight and complete 3-5 cycles per round for 15-23 total rounds. The 1-minute rest between rounds allows partial recovery but cumulative fatigue builds significantly.