Workout Description

Why This Workout Is Medium

A 20-minute AMRAP with strict handstand push-ups, higher box jump heights, and pull-ups blends moderate work density with high-skill demands. The density stays modest for most athletes, but the strict pressing and grip endurance elevate complexity. Expect steady fatigue in shoulders and lats to be the limiter rather than breathing, placing this workout in the Medium range overall.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total repetitions across shoulders, back, and grip require sustained muscular output, especially if sets are kept unbroken or with short, disciplined breaks.
• Endurance (7/10): Twenty minutes of continuous work drives aerobic capacity, but moderate rep density and strict pressing keep the heart rate below an all-out redline for most athletes.
• Power (6/10): Box jumps require repeated explosive hip extension, and powerful kipping on pull-ups (if used) rewards efficient, snappy movement without grinding.
• Speed (5/10): Quick transitions and smooth cycling help, but strict HSPU cadence and grip fatigue cap pure speed and enforce a controlled, repeatable tempo.
• Strength (3/10): No heavy external loads are used, though strict handstand push-ups demand solid relative pressing strength and midline control.
• Flexibility (3/10): Adequate shoulder overhead mobility and wrist tolerance are needed for HSPU; hip and ankle range help efficient box jumps, but no extreme positions are required.

Movements

• Strict Handstand Push-Ups
• Box Jump
• Pull-Up

Scaling Options

Scale to: 4 kipping HSPU • 8 box jumps 24/20 in • 12 pull-ups • 4 pike push-ups (box) • 8 step-ups (24/20 in) • 12 jumping pull-ups • 4 seated DB strict press (2×25/15 lb) • 8 box jumps 20/16 in • 12 ring rows

Scaling Explanation

These options preserve pressing demand, jumping volume, and pulling pattern while adjusting skill and strength so you can keep moving and maintain the intended steady, repeatable pace for 20 minutes.

Intended Stimulus

Steady, repeatable rounds with minimal rest. Aim for controlled breathing while protecting shoulder stamina and grip. Strict HSPU should stay in small, reliable sets; box jumps are smooth and safe; pull-ups are efficient with short breaks. The workout should feel sustainably tough, with accumulating shoulder and lat fatigue as the main limiter rather than pure cardio.

Coach Insight

Pace for the long game. Start at a sustainable rhythm and hold it—small, consistent breaks beat early big sets. Your one big key: make HSPU ultra-consistent. Quick 2-2 or 3-1 breaks prevent blow-ups later. Avoid: rebounding box jumps if your landing gets sloppy, grip death-gripping the pull-up bar, and grinding strict HSPU to failure—keep one rep in reserve.

Benchmark Notes

Score is total reps completed in 20 minutes (each round is 24 reps). Hit the level that matches your current capacity: lower levels emphasize sustainable pacing with controlled breaks, while higher levels demand unbroken sets, fast transitions, and strong shoulder and grip endurance.

Modality Profile

All three movements are bodyweight gymnastics. There is no monostructural cardio or external load. The stimulus is driven by upper-body skill, stamina, and coordination, with plyometric demands from the box jump but still within the gymnastics category.

Similar Workouts to AGOQ 23.3

If you enjoy AGOQ 23.3, you might also like these similar CrossFit WODs:

• Danny (91% similar) - AMRAP in 20 minutes 30 Box Jumps (24/20 in) 20 Push Presses (115/75 lb) 30 Pull-Ups...
• Fat Amy (90% similar) - For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 K...
• Assault Road Block (90% similar) - AMRAP in 21 minutes 3 Thrusters (135/95 lb) 6 Bar Over Burpees 9 Pull-Ups 12 Hand Release Push-Ups 1...
• Cindy Full of Grace (90% similar) - 3 Cycles For Time: 3 Rounds of "Cindy"* 10 Clean-and-Jerks (135/95 lb) *1 round of "Cindy" = 5 Pull-...
• Brenton (90% similar) - 5 Rounds For Time 100 foot Bear Crawl 100 foot Standing Broad-Jumps Perform 3 Burpees after every ...
• Artie (90% similar) - AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Squats 5 Pull-Ups 10 Thrusters (95/65 lb)...
• Robert Bush (90% similar) - For time, 3 rounds: 10 Burpees 10 Jump Squats 20 V-Ups 20 Mountain Climbers 20 Calf Raises 30 Ball S...
• Super Legs (89% similar) - 5 Rounds for Time 20 Air Squats 20 Alternating Lunges 20 Alternating Split Squat Jumps 10 Squat Jump...

These WODs similar to AGOQ 23.3 share comparable training demands, time domains, and movement patterns.