Workout Description

Why This Workout Is Hard

The 14-minute continuous AMRAP format creates significant fatigue accumulation without built-in recovery. While 400m runs provide some grip relief, the weighted pull-ups (35/20) become increasingly difficult as grip and pulling strength deteriorate over multiple rounds. The combination of moderate loading with extended time domain and movement interference makes this challenging for average athletes, requiring scaling of weight or assistance for pull-ups.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Weighted pull-ups for max reps will heavily tax upper body muscular endurance, especially grip and lat stamina over multiple rounds.
• Endurance (7/10): The 14-minute AMRAP with 400m runs creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout duration.
• Strength (6/10): Weighted pull-ups with 35/20 lbs demand significant upper body strength, though not maximal loads, creating moderate strength requirements.
• Speed (6/10): Transition efficiency between runs and pull-ups is crucial, plus maintaining pace on 400m runs affects total volume.
• Flexibility (3/10): Running requires basic hip mobility while weighted pull-ups need adequate shoulder and thoracic spine range of motion.
• Power (2/10): Minimal power demand as weighted pull-ups are strength-endurance focused and running is steady-state rather than explosive.

Movements

• Weighted Pull-Up
• Run

Benchmark Notes

This is a 14-minute AMRAP with 400m runs followed by max weighted pull-ups (35/20 lb). Since it's scored as 'Reps', we're counting total weighted pull-ups completed. Breaking this down: Each 400m run takes 75-120 seconds for most athletes (using standard run times). This leaves approximately 12-13 minutes for weighted pull-ups across multiple rounds. Weighted pull-ups at 35 lb are significantly harder than bodyweight - expect 30-50% fewer reps than regular pull-ups due to the added load. Elite athletes might complete 10-12 rounds (runs + pull-up sets), getting 12-15 weighted pull-ups per round for 140+ total reps. Advanced athletes (L7-L8) would complete 8-10 rounds with 10-14 reps per round for 110-125 total. Intermediate athletes (L5-L6) manage 6-8 rounds with 8-12 reps per round for 80-95 total. Beginners (L1-L3) complete 3-5 rounds with 4-10 reps per round for 20-50 total. The weighted nature creates significant grip fatigue and lat exhaustion, requiring longer rest periods between sets. Transitions between runs and pull-ups add 5-10 seconds per round. No direct anchor matches this format, but using Cindy (20-min AMRAP with bodyweight pull-ups) as reference: Cindy L10 gets 25-30 rounds × 5 pull-ups = 125-150 total pull-ups. Our workout is shorter (14 vs 20 min) but uses weighted pull-ups, so the rep counts align reasonably. Final targets: L10: 140+ reps, L5: 80 reps, L1: 20 reps.

Modality Profile

Run is monostructural cardio (M) and Weighted Pull-Up is a weightlifting movement due to external load (W). Two modalities split evenly.