Workout Description

Why This Workout Is Hard

This 22-minute AMRAP hits multiple energy systems with no built-in rest. The continuous nature combined with movement interference (e.g., pull-ups affecting grip for KB swings, pressing movements stacking fatigue) creates significant accumulation. While individual elements aren't extreme, the length and varied movements challenge both muscular endurance and cardiovascular capacity. The inclusion of technical movements like rope climbs and toes-to-bar late in the workout adds complexity under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): One-minute intervals of high-rep work across multiple movement patterns creates extreme muscular endurance demands, especially with the mixed bodyweight and weighted movements.
• Endurance (8/10): Twenty-two minutes of continuous work with no rest creates significant cardiovascular demand. The varied movements prevent local muscular failure but maintain elevated heart rate throughout.
• Speed (8/10): One-minute intervals encourage fast cycling of movements and quick transitions. Success depends on maintaining high work rates within each minute.
• Flexibility (7/10): Significant mobility demands from toes-to-bar, overhead movements, rope climbs, and full-range squatting patterns require good joint mobility and flexibility.
• Power (6/10): Multiple explosive movements including box jumps, ball slams, kettlebell swings, and dumbbell snatches require sustained power output throughout.
• Strength (4/10): Moderate loads in deadlifts, bench press, and lunges, but primarily focused on submaximal efforts. Most movements emphasize speed and endurance over pure strength.

Movements

• Wall Ball
• Strict Press
• Lunge
• Shuttle Run
• Mountain Climber
• Push-Up
• Kettlebell Swing
• Air Squat
• Dumbbell Push Press
• Wall Sit
• Burpee
• Plank Hold
• Sit-Up
• Bench Press
• Rope Climb
• Toes-to-Bar
• Deadlift
• Dumbbell Snatch
• Ball Slam
• Box Jump
• Pull-Up
• Double-Under

Scaling Options

Pull-ups: Ring rows or banded pull-ups T2B: Knee raises or hanging leg raises Double-unders: Single unders (3:1 ratio) KB Swings: Reduce weight to 16/12kg or use Russian style Weighted movements: Reduce loads by 20-30% Box Jumps: Step-ups or lower box height Rope Climbs: Rope pulls from seated position Bench Press: 40/25kg Deadlifts: 60/40kg Dumbbell movements: Reduce by 5kg each Wall Balls: 6/4kg Remain at same time domain but reduce work intervals to 45 seconds if needed

Scaling Explanation

Scale if unable to maintain proper form for at least 30 seconds of work in each minute. The goal is to keep moving throughout the entire minute while maintaining good mechanics. Athletes should be able to perform at least 5 unbroken reps of each movement at prescribed weights/variations. Prioritize consistent movement over maximum reps - aim to achieve 10-15 reps per minute on most movements. Scale to maintain intensity while ensuring safety on technical movements like rope climbs and Olympic lifts. Target effort level should feel sustainable but challenging (7/10 RPE) throughout.

Intended Stimulus

This is a high-volume, moderate-intensity conditioning workout targeting primarily the oxidative energy system with glycolytic spikes. The 22-minute time domain with 1-minute intervals creates a sustainable but challenging pace. The workout tests work capacity across multiple movement patterns and muscle groups, with emphasis on full-body endurance and movement efficiency. The varied movements prevent any single muscle group from limiting performance.

Coach Insight

Pace strategically - aim for 70-80% effort in the first 10 minutes to avoid early burnout. Use the first 15-20 seconds of each minute to establish a sustainable work rate. Rest as needed in the remaining time of each minute. For gymnastics movements (pull-ups, push-ups, T2B), break sets early to maintain quality. On weighted movements, focus on quick singles or doubles rather than grinding through long sets. The wall sit and plank provide active recovery - use these minutes to catch your breath. Keep transitions between stations quick and efficient.

Benchmark Notes

This is a 22-minute EMOM-style workout with 22 different movements for 1 minute each. Analysis based on Fight Gone Bad benchmark (which is 3 rounds of 5 movements for 1 minute each) and scaled up: 1. Pull-Ups: Elite 20-25 reps/min, intermediate 12-15, novice 5-8 2. Air Squats: Elite 45-50/min, intermediate 35-40, novice 25-30 3. KB Swings: Elite 35-40/min, intermediate 25-30, novice 15-20 4. Double-Unders: Elite 80-100/min, intermediate 50-60, novice 20-30 5. Push-Ups: Elite 35-40/min, intermediate 25-30, novice 15-20 6. Sit-Ups: Elite 35-40/min, intermediate 25-30, novice 15-20 7-22. Similar patterns for remaining movements Fight Gone Bad L10 benchmark is 430-500 reps for 15 minutes of work. This workout has 47% more working time (22 vs 15 minutes), suggesting elite athletes should achieve approximately 600-650 total reps. Fatigue considerations: - No repeated movements means less local muscle fatigue - Varied movement patterns allow some recovery - Later minutes will see 10-15% performance decrease Final Targets: Men: L10 (600+ reps) L5 (440 reps) L1 (280 reps) Women: L10 (560+ reps) L5 (400 reps) L1 (240 reps)

Modality Profile

Of the 22 movements: 11 are Gymnastics (Pull-Up, Air Squat, Push-Up, Sit-Up, Lunge, Mountain Climber, Box Jump, Burpee, Wall Sit, Plank Hold, Toes-to-Bar), 2 are Monostructural (Double-Under, Shuttle Run), and 9 are Weightlifting (Kettlebell Swing, Strict Press, Dumbbell Push Press, Wall Ball, Ball Slam, Bench Press, Deadlift, Rope Climb, Dumbbell Snatch). Rounded to nearest 10%: G=50%, M=10%, W=40%