Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy overhead squats (115/75) with high-skill chest-to-bar pull-ups across 20+ minutes of work. The overhead squats will significantly fatigue shoulders and core, directly compromising pull-up performance in the second AMRAP. The farmer's carry between movements adds grip fatigue. While individual elements are manageable, the combination of shoulder fatigue from OHS affecting C2B performance, plus minimal rest (30 seconds), creates substantial difficulty for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume overhead squats and chest-to-bar pull-ups will severely test upper body and leg muscular endurance over repeated rounds.
• Endurance (8/10): Two 5-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple energy systems.
• Flexibility (7/10): Overhead squats demand exceptional ankle, hip, and shoulder mobility. Chest-to-bar pull-ups require good shoulder and thoracic flexibility.
• Strength (6/10): 115/75lb overhead squats require significant strength, while farmer's carries and chest-to-bar pull-ups demand moderate strength levels.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially between rowing and overhead squats in first couplet.
• Power (3/10): Some explosive demand in chest-to-bar pull-ups and overhead squat drive, but primarily strength-endurance focused rather than power.

Movements

• Farmer Carry
• Overhead Squat
• Chest-to-Bar Pull-Up
• Row

Benchmark Notes

This workout consists of 2 rounds of paired AMRAPs with 30-second rests between each 5-minute segment. Let me break down the movement analysis: Round 1 AMRAP (5 min): 150m Row + 9 Overhead Squats (115/75) - 150m Row: ~30-35 seconds fresh, degrading to 35-40 seconds in later cycles - 9 Overhead Squats at 115/75: ~18-25 seconds fresh (2-3 sec per rep), degrading to 25-35 seconds with fatigue and potential set breaking - Transition time: 3-5 seconds between movements - Total cycle time: 51-80 seconds depending on athlete level and fatigue - Expected cycles in 5 minutes: Elite 4-5 cycles (36-45 reps), Intermediate 3-4 cycles (27-36 reps), Novice 2-3 cycles (18-27 reps) 30-second rest, then Round 2 AMRAP (5 min): 150ft Farmer's Carry (50/35) + 9 Chest-to-Bar Pull-ups - 150ft Farmer's Carry: ~15-25 seconds depending on pace and load - 9 Chest-to-Bar Pull-ups: ~14-25 seconds fresh, degrading significantly with grip fatigue from farmer's carry - Transition time: 3-5 seconds - Total cycle time: 32-55 seconds - Expected cycles: Elite 5-7 cycles (45-63 reps), Intermediate 4-5 cycles (36-45 reps), Novice 3-4 cycles (27-36 reps) This pattern repeats for Round 2 with accumulated fatigue. The grip-intensive nature of both segments (rowing, overhead squats, farmer's carry, chest-to-bar) creates significant interference. Total rep calculation: - Round 1: Elite ~80-90 reps, Intermediate ~54-72 reps, Novice ~36-54 reps - Round 2 (with fatigue): Elite ~70-80 reps, Intermediate ~45-60 reps, Novice ~30-45 reps - Combined total: Elite ~280-300 reps, Intermediate ~200-220 reps, Novice ~120-140 reps No direct anchor matches this format, but the grip-intensive nature and AMRAP structure suggest similar fatigue patterns to Fight Gone Bad, scaled for the 20-minute duration vs 15 minutes. The overhead squat and chest-to-bar components require significant skill and strength. Final targets: L10: ~285 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

4 movements total: Row (M), Overhead Squat (W), Farmer Carry (W), Chest-to-Bar Pull-Up (G). Two weightlifting movements (50%), one monostructural (25%), one gymnastics (25%).