Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (chest-to-bar pull-ups, plyo push-ups with plates) with an extremely demanding work-to-rest ratio (10 seconds work, 20 seconds rest). The 1:2 ratio prevents meaningful recovery while demanding maximal power output. Weighted plyo push-ups require significant upper body power, and chest-to-bar pull-ups under fatigue will challenge most athletes. The 32 total rounds create substantial cumulative fatigue despite short intervals.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Plyo push-ups and rotational throws are purely explosive movements, while chest-to-bar pull-ups require significant power for rapid cycling.
• Speed (8/10): Ten-second AMRAPs demand maximum cycling speed and explosive transitions between reps to maximize output in each brief work interval.
• Endurance (7/10): Multiple 10-second AMRAPs with short rest create significant cardiovascular demand through repeated high-intensity intervals across 32 total rounds.
• Stamina (6/10): Upper body pulling and pushing stamina tested through plyo push-ups and chest-to-bar pull-ups, though short work intervals limit total volume.
• Strength (4/10): Weighted plyo push-ups and chest-to-bar pull-ups require moderate strength, but emphasis is on explosive repetitions rather than maximal loads.
• Flexibility (3/10): Rotational medicine ball throws demand thoracic mobility and hip rotation, while pull-ups require shoulder flexibility for full range of motion.

Movements

• Push-Up
• Chest-to-Bar Pull-Up
• Medicine Ball Throw

Benchmark Notes

This is a high-intensity interval workout with 32 total 10-second AMRAP intervals across 4 different movements. Breaking down by movement: Plyo Push Ups with weighted plates (8 rounds): Elite athletes can perform 3-4 reps per 10-second interval when fresh, degrading to 2-3 reps in later rounds due to fatigue. Average: 2.5 reps per interval × 8 = 20 reps. Rotational Medicine Ball Throws 20/14 (16 rounds total): This explosive movement allows 4-5 reps per interval for elite athletes, 3-4 for intermediate, 2-3 for beginners. The movement appears twice in the workout. Average: 3.5 reps per interval × 16 = 56 reps. Chest-to-Bar Pull Ups (8 rounds): More demanding than regular pull-ups, elite athletes manage 3-4 reps per 10-second interval when fresh, degrading significantly due to grip fatigue. Average: 2.5 reps per interval × 8 = 20 reps. Total calculation: Plyo Push Ups (20) + MB Throws (56) + C2B Pull Ups (20) + MB Throws again (56) = 152 reps for intermediate athletes. The 20-second rest periods between intervals help maintain power output but aren't sufficient for full recovery. Fatigue accumulates significantly across 32 intervals. Elite athletes (L9-L10) can maintain higher rep rates and resist fatigue better, achieving 260-280+ total reps. Intermediate athletes (L5) hit around 200 reps. Beginners (L1-L2) struggle with the technical demands and fatigue, achieving 120-140 reps. This workout is similar to Fight Gone Bad in its interval structure but with shorter work periods and more technical movements, requiring both power endurance and skill maintenance under fatigue. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps.

Modality Profile

Push-Up and Chest-to-Bar Pull-Up are bodyweight gymnastics movements (2/3 = 67%), Medicine Ball Throw is a weightlifting movement with external load (1/3 = 33%), no monostructural cardio movements present