Workout Description

Why This Workout Is Medium

Per round load-adjusted density ≈ 70 units (30 box jumps×0.5 + 20 push presses×2.0 + 30 pull-ups×0.5). At ~4.5–5.5 rounds in 20:00, that’s ~15.8–19.3 units/min, mapping to 20 density points. Movement complexity averages Moderate (40). Time domain at 20:00 scores 65. Base score ≈ (20×0.4)+(40×0.3)+(65×0.3)=39.5. No modifiers apply. Final rating: Medium.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps tax shoulders, grip, and hips. Success depends on sustaining manageable sets of push presses and pull-ups across many rounds.
• Endurance (7/10): Twenty minutes of continuous work demands steady aerobic output; keep moving through large sets without redlining early to maintain pace.
• Power (6/10): Explosive dip-drive in the push press and efficient rebound on box jumps improve cycle time and reduce overall effort per rep.
• Speed (5/10): Quick but sustainable cycling with sharp transitions matters; avoid sprinting early to preserve cadence in later rounds.
• Strength (4/10): Moderate barbell (115/75) isn’t maximal, but pressing strength limits unbroken sets and dictates how quickly you clear the barbell each round.
• Flexibility (3/10): Requires solid overhead mobility for lockout, hip/ankle range for box jumps, and shoulder range for pull-ups, but no extreme positions.

Movements

• Box Jump
• Push Press
• Pull-Up

Scaling Options

Scale to: 20/16 in box (or step-ups) • Push Press 95/65 lb (or 75/55 lb) • 20 Pull-Ups per round (or banded/ring rows)

Scaling Explanation

These options keep the movement pattern and stimulus while reducing height, load, or pull-up difficulty so athletes maintain quick sets and steady rounds across the full 20 minutes.

Intended Stimulus

A sustained, breathing-heavy grind with repeatable sets. The barbell should be cycled in 1–3 sets per round and pull-ups in small, quick clusters with minimal chalk breaks. Box jumps set the rhythm—steady, safe footwork. You should finish feeling shoulder and grip fatigue while maintaining consistent round times.

Coach Insight

Pace the first two rounds at 80–85% to find your rhythm. Break push presses and pull-ups early to preserve shoulders and grip. One tip: Commit to fast, disciplined transitions—walk straight to the next station and start. Avoid jumping off cliffs: huge opening sets lead to long rests later. No missed reps, no sloppy lockouts.

Benchmark Notes

ANCHOR REFERENCE: This workout is most similar to Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat), which provides L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has significantly heavier loading (box jumps, weighted push press, pull-ups) and fewer total reps per round (80 vs 30), making it substantially harder. MOVEMENT BREAKDOWN PER ROUND: - 30 Box Jumps (24/20"): 1.5-2 sec/rep fresh = 45-60 sec - 20 Push Presses (115/75 lb): This is moderate-heavy loading. Elite can cycle at 2-3 sec/rep, intermediate 3-4 sec/rep, novice 4-5 sec/rep = 40-100 sec - 30 Pull-Ups: Kipping 1-2 sec/rep fresh, but high volume means breaking into sets = 30-90 sec depending on skill - Transitions: 3 movements = 6-15 sec total per round ROUND TIME ESTIMATES: ELITE (L10): Round 1: Box jumps 45s + Push press 40s (unbroken or 2 sets) + Pull-ups 35s (sets of 10-15) + transitions 6s = 126s (~2:06). Round 2: 1.1x fatigue = 139s. Round 3: 1.2x = 151s. Round 4: 1.3x = 164s. Round 5: 1.4x = 176s. Round 6: 1.5x = 189s. Round 7: 1.6x = 202s. Total through 7 rounds = 1147s (19:07). Partial 8th round possible = 7.0-7.5 rounds. ADVANCED (L8-L9): Round 1: 150-165s (~2:30-2:45). Rounds 2-6 with progressive fatigue. Expect 6.0-6.5 rounds. INTERMEDIATE (L5): Round 1: Box jumps 55s + Push press 70s (sets of 5-10) + Pull-ups 60s (sets of 5-8) + transitions 12s = 197s (~3:17). With fatigue multipliers: R2: 217s, R3: 236s, R4: 256s, R5: 276s. Total through 5 rounds = 1182s (19:42). Partial 5th round = 4.5-5.0 rounds. NOVICE (L2-L3): Round 1: Box jumps 65s + Push press 90s (sets of 3-5, singles late) + Pull-ups 90s (sets of 3-5, many breaks) + transitions 18s = 263s (~4:23). Rounds 2-3 with heavy fatigue. Expect 3.0-3.5 rounds. BEGINNER (L1): Round 1: 300+ seconds. Box jumps slow/step-downs, push press as singles, pull-ups heavily broken or banded. Expect 2.0-2.5 rounds. COACHING REALITY CHECK: This workout is a grip and shoulder destroyer. The push press at 115/75 is manageable for most but will force breaking after 10-15 reps. Pull-ups after push press will be significantly compromised (shoulder fatigue). Box jumps are relatively easy but accumulate leg fatigue. The high rep count per round (80 total) means each round takes 2-4+ minutes for most athletes. Elite athletes will maintain bigger sets on push press and pull-ups early but will break down rounds 5+. Intermediate athletes will struggle to maintain sets past round 3. The workout heavily favors those with strong pulling capacity and shoulder endurance. Compared to Cindy's bodyweight-only movements, this workout's loading makes it approximately 3x harder per round, so we'd expect roughly 1/3 the rounds (Cindy L10: 25-30 rounds → this workout L10: 7-8 rounds; Cindy L5: 15-18 → this workout L5: 4.5-5.5 rounds; Cindy L1: 6-8 → this workout L1: 2-3 rounds). ADJUSTMENT FROM ANCHOR: Starting from Cindy anchor and dividing by ~3.3x due to weighted movements and higher skill demand. Cindy L10 male: 25-30 rounds / 3.3 = 7.6-9.1 rounds. Adjusting down slightly to 7.0-7.5 for L10 due to grip/shoulder fatigue being more limiting than pure conditioning. Cindy L5: 15-18 / 3.3 = 4.5-5.5 rounds. Cindy L1: 6-8 / 3.3 = 1.8-2.4 rounds, rounded to 2.5 for L1. FINAL TARGETS: Male - L10: 7.0+ rounds, L5: 4.8 rounds, L1: 2.5 rounds Female - L10: 6.0+ rounds, L5: 4.0 rounds, L1: 2.0 rounds

Modality Profile

Two of the three movements (box jumps and pull-ups) are bodyweight/gymnastics, while the push press is the only weightlifting element. Time distribution typically favors the gymnastics work, yielding roughly two-thirds gymnastics and one-third barbell, with no dedicated monostructural component.

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