Workout Description

Movements

• Pull-Up
• Push-Up

Benchmark Notes

This is an 8-round workout with alternating 10-second AMRAP segments of pull-ups and push-ups, with 20-second rests between. Each round consists of: 10 sec pull-ups, 20 sec rest, 10 sec push-ups, 20 sec rest. Total work time: 80 seconds across 16 intervals (8 pull-up + 8 push-up). Pull-ups in 10 seconds: Elite athletes can perform 8-10 reps fresh, degrading to 6-8 in later rounds due to grip fatigue. Average athletes start at 4-6 reps, degrading to 2-4. Push-ups in 10 seconds: Elite athletes can perform 10-12 reps fresh, degrading to 8-10 in later rounds. Average athletes start at 6-8 reps, degrading to 4-6. Fatigue progression: Rounds 1-2 (1.0x), Rounds 3-4 (1.1x), Rounds 5-6 (1.2x), Rounds 7-8 (1.3x). Pull-up interference on push-ups is minimal due to 20-second rest. Elite total: 8 rounds × (7 pull-ups + 9 push-ups) = 128 reps. Advanced: 8 rounds × (5 pull-ups + 7 push-ups) = 96 reps. Average: 8 rounds × (3 pull-ups + 5 push-ups) = 64 reps. Beginner: 8 rounds × (1 pull-up + 3 push-ups) = 32 reps.