Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill movements requiring exceptional strength, balance, and coordination. Turkish Get-Ups demand full-body stability and control, while handstand push-ups and pistols require advanced strength and balance. The 12-minute AMRAP format prevents adequate recovery between complex movements. Most average CrossFitters will struggle with the skill demands and movement standards, requiring significant scaling of multiple elements to complete safely.

Benchmark Notes

This 12-minute AMRAP combines Turkish Get-Ups (TGU), Handstand Push-Ups (HSPU), and Pistols - all high-skill, strength-demanding movements. Movement analysis: TGU (53/35 lb) takes 8-12 seconds per rep for elite athletes, 15-20 seconds for intermediate, and 25-35 seconds for beginners due to the complex coordination and strength required. HSPU takes 3-4 seconds per rep for elite, 6-8 seconds intermediate, and 10-15 seconds beginners, with significant shoulder fatigue accumulation. Pistols require 2-3 seconds per rep for elite, 4-6 seconds intermediate, and 8-12 seconds beginners due to balance and single-leg strength demands. Round breakdown: Each round = 6 TGU + 6 HSPU + 6 Pistols = 18 total reps. Elite athletes (L9-L10): TGU 8-10 sec/rep, HSPU 3-4 sec/rep, Pistols 2-3 sec/rep = ~90-100 seconds per round including minimal transitions. Can complete 6.8-7.2 rounds. Intermediate athletes (L5): TGU 15-18 sec/rep, HSPU 6-7 sec/rep, Pistols 4-5 sec/rep = ~150-180 seconds per round with short breaks. Complete 4.0-4.8 rounds. Beginners (L1-L2): TGU 25-30 sec/rep, HSPU 10-12 sec/rep, Pistols 8-10 sec/rep = ~260-310 seconds per round with frequent breaks and potential scaling. Complete 2.3-2.8 rounds. Fatigue considerations: TGU and HSPU both heavily tax shoulders and core, creating significant interference. Pistols add unilateral leg fatigue. By round 3-4, expect 20-30% slower times. No direct anchor match, but complexity and skill requirements similar to high-skill gymnastics workouts. Final targets: L10: 7.0+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

Two modalities present: Handstand Push Ups and Alternating Pistols are Gymnastics (bodyweight movements), while Turkish Get Ups with external load (53/35 lb) are Weightlifting movements. Equal representation gives 50/50 split.