Workout Description

Why This Workout Is Medium

This workout combines bodyweight movements with a 7kg vest in a 20-minute AMRAP format. The descending rep scheme (5-4-3-2-1 chin-ups paired with 10-8-6-4-2 push-ups) creates natural pacing breaks as rounds progress, preventing complete fatigue collapse. The 7kg vest adds moderate load without being prohibitive. Grip fatigue from chin-ups is the primary limiter, but the decreasing volume allows recovery. Average athletes should complete 8-12 rounds, making this challenging but achievable as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of chin-ups and push-ups accumulate significant muscular fatigue. The descending ladder format allows sustained output across many rounds, testing upper body muscular endurance capacity.
• Endurance (7/10): 20-minute AMRAP with continuous upper body work maintains elevated heart rate throughout. The descending rep scheme and added 7kg vest increase cardiovascular demand, though not pure cardio stimulus.
• Speed (6/10): AMRAP format rewards consistent pacing and quick transitions between movements. Minimizing rest between rounds and efficient movement cycling directly impact total rounds completed.
• Strength (4/10): 7kg weighted vest adds moderate load to bodyweight movements. Chin-ups demand relative strength, but the high-rep format emphasizes endurance over maximal force production.
• Flexibility (2/10): Chin-ups and push-ups require basic shoulder and thoracic mobility. No extreme range of motion demands; standard positions suffice for movement execution.
• Power (2/10): Movements are controlled and grinding rather than explosive. The descending rep scheme and fatigue accumulation discourage rapid, powerful cycling of movements.

Movements

• Push-Up
• Strict Chin-Up

Benchmark Notes

The vest adds meaningful load to both chin-ups and push-ups, making grip fatigue and chest/shoulder endurance the primary limiters. Each round totals 15 chin-ups and 20 push-ups in a descending ladder; L5 (~5-6 rounds) reflects a solid intermediate athlete managing unbroken sets early but breaking frequently by round 3-4 under the vest. Elite athletes maintain efficient kipping and push-up cycling to sustain 10+ rounds.

Modality Profile

Both Strict Chin-Up and Push-Up are bodyweight gymnastics movements. 2 movements, both classified as Gymnastics.