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

• Push Press
• Box Jump
• 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

Scores are total rounds completed in 20 minutes. Beginners should aim for steady movement and 2–3 rounds. Intermediates target 4–5 rounds by breaking sets early. Advanced athletes push 6–7+ rounds with short transitions and consistent pull-up/push-press sets.

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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