Workout Description

Why This Workout Is Hard

This workout combines high-skill chest-to-bar pull-ups with moderately heavy overhead lunges in continuous 11-minute format. The overhead position with 70/53lbs creates significant shoulder fatigue that directly interferes with pull-up performance. The unilateral loading pattern and overhead stability demands are taxing, while the AMRAP format prevents meaningful recovery. Most athletes will hit grip and shoulder fatigue quickly, requiring frequent breaks and likely scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pulling and overhead lunging will heavily tax upper body and leg muscular endurance, especially with grip fatigue interference.
• Endurance (7/10): An 11-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output while managing fatigue across multiple movement patterns.
• Flexibility (7/10): Chest-to-bar pull-ups require excellent shoulder mobility, while overhead lunges demand significant hip, ankle, and thoracic spine flexibility.
• Strength (6/10): Chest-to-bar pull-ups require significant relative strength, while overhead lunges with 70/53 lbs demand moderate absolute strength capacity.
• Speed (6/10): Efficient transitions between upper and lower body movements and maintaining consistent cycling pace are crucial for maximizing rounds.
• Power (3/10): Movements are more strength-endurance focused rather than explosive, though some power is needed for efficient pull-up cycling.

Movements

• Chest-to-Bar Pull-Up
• Overhead Lunge

Benchmark Notes

This 11-minute AMRAP contains 16 total reps per round: 4 chest-to-bar pull-ups + 6 reverse overhead lunges (right) + 6 reverse overhead lunges (left). Each round breakdown: Chest-to-bar pull-ups are more challenging than regular pull-ups, taking ~2-2.5 seconds per rep when fresh (8-10 seconds total). The reverse overhead lunges with 70/53 lb loading require significant overhead stability and unilateral strength - approximately 3-4 seconds per rep when fresh (36-48 seconds total for 12 lunges). Adding transitions between movements (~5-10 seconds), a fresh round takes 50-65 seconds. However, this workout will see significant fatigue accumulation: Round 1-2: 50-60 seconds per round. Round 3-4: Grip fatigue from chest-to-bar affects overhead stability, adding 10-15 seconds (65-75 seconds). Round 5-6: Shoulder fatigue compounds, lunges become much slower, 75-90 seconds per round. Round 7+: Severe grip and shoulder fatigue, frequent set breaking on both movements, 90-120+ seconds per round. Using Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) as an anchor where L10 achieves 25-30 rounds and L5 achieves 15-18 rounds, this workout is significantly more challenging due to: 1) Chest-to-bar vs regular pull-ups, 2) Heavy overhead loading throughout, 3) Unilateral demands. Scaling from Cindy's 20-minute timeframe to 11 minutes with increased difficulty: L10 athletes should complete 8-9 rounds, L5 athletes 5.5-6.5 rounds, L1 athletes 3-4 rounds. Final targets - L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

Chest-to-Bar Pull-Up is a bodyweight gymnastics movement, while Overhead Lunge with external load is a weightlifting movement. Two modalities split evenly.