Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill movements (chest-to-bar pull-ups and pistol squats) in a brutal 20-second AMRAP format with minimal rest. The short work intervals create intense anaerobic demands while preventing meaningful recovery. Most athletes will hit failure quickly on both movements, especially as grip and leg strength deteriorate across 10 rounds. The skill requirements under extreme fatigue make this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pulling and single-leg work over 10 rounds will heavily tax upper body and unilateral leg muscular endurance.
• Endurance (7/10): Ten rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (6/10): Pistols require substantial ankle, hip, and hamstring mobility, while chest-to-bar pull-ups need good shoulder range of motion.
• Speed (6/10): Success depends on rapid cycling between movements and maximizing reps within each 20-second window across all rounds.
• Strength (4/10): Chest-to-bar pull-ups require significant relative strength, while pistols demand considerable single-leg strength and stability.
• Power (3/10): Some explosive pulling required for chest-to-bar contact, but primarily sustained effort rather than pure power output.

Movements

• Pistol Squat
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout consists of 10 rounds alternating between 20-second AMRAPs of chest-to-bar pull-ups and alternating pistols, with 20 seconds rest between each AMRAP. Since it's scored as 'Reps', we're tracking total repetitions completed across all rounds. Movement Analysis: - Chest-to-Bar Pull-Ups: More challenging than regular pull-ups, requiring 1.5-2.5 seconds per rep when fresh - Alternating Pistols: High-skill single-leg squats requiring 2-3 seconds per rep when fresh - 20-second work windows create high intensity with limited reps per round Round-by-Round Breakdown: Rounds 1-2 (Fresh): Elite athletes might achieve 8-10 chest-to-bar + 6-8 pistols per round = 14-18 reps/round Rounds 3-4: Fatigue sets in, 1.1-1.2x multiplier reduces output to 12-15 reps/round Rounds 5-6: 1.2-1.3x fatigue, output drops to 10-13 reps/round Rounds 7-8: 1.3-1.5x fatigue, significant grip and leg fatigue, 8-11 reps/round Rounds 9-10: 1.5-2.0x fatigue, athletes struggling with both movements, 6-9 reps/round The 20-second rest periods provide minimal recovery, creating cumulative fatigue. Grip strength becomes limiting for chest-to-bar, while balance and leg strength limit pistols. No direct anchor matches this format, but using Cindy (AMRAP 20 with pull-ups) as reference: L10 achieves 25-30 rounds over 20 minutes. This workout's 10 rounds of 40-second cycles (6.67 minutes total) with higher-skill movements suggests proportionally lower total reps. Estimated Performance Levels: - L10 (Elite): 240+ total reps (24+ per round average) - L5 (Average): 140 total reps (14 per round average) - L1 (Beginner): 60 total reps (6 per round average, likely scaled movements) Final targets: L10: 240+ reps, L5: 140 reps, L1: 60 reps

Modality Profile

Both Chest-to-Bar Pull-Up and Pistol Squat are bodyweight gymnastics movements, resulting in 100% Gymnastics modality