Workout Description

Why This Workout Is Hard

Very low work density due to two elite-skill gymnastics movements, paired with a long time domain. While total reps are high, all movements are bodyweight, keeping the load factor low. The ring handstand push-ups and L-pull-ups dramatically increase technical demand and fatigue, yielding a challenging but not maximal score under the given framework.

Benchmark Times for Garrett

• Elite: <23:00
• Advanced: 25:00-27:00
• Intermediate: 29:00-31:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps with strict mechanics require repeated small sets and short rests. Shoulders, triceps, and core must endure long bouts of submaximal work without failing the movement standard.
• Endurance (5/10): Sustained effort for 25–40 minutes elevates heart rate without pure cardio. You’ll breathe steadily while upper-body fatigue becomes the limiter more than lungs, especially on the rings and strict pulling.
• Flexibility (5/10): Good shoulder flexion, thoracic extension, and hip/hamstring mobility support a solid handstand position and tight L-shape. Limited ROM will tax positions and efficiency.
• Strength (4/10): No external load, but significant bodyweight strength is required to press and stabilize on rings and to perform strict L-pull-ups under core tension.
• Speed (3/10): Not a sprint; quick transitions help, but small, controlled sets dominate. Overreaching leads to failure and long rest, so cadence stays measured.
• Power (2/10): Minimal explosive demand. Movements are controlled and strict, prioritizing stability and positioning over speed or dynamic hip power.

Movements

• Air Squat
• Ring Handstand Push-Up
• L-Pull-Up

Scaling Options

Scale to: 3RFT: 75 Air Squat, 25 Handstand Push-Up (to 1–2 AbMats), 25 Strict Pull-Up • 3RFT: 60 Air Squat, 25 Pike Box Handstand Push-Up, 25 Pull-Up (knees tucked to parallel) • 3RFT: 50 Air Squat, 25 Ring Push-Up, 25 Ring Row

Scaling Explanation

These options keep high-rep squatting, a vertical press, and a strict midline-intensive pull while lowering skill demand and failure risk, preserving the long aerobic-grind stimulus.

Intended Stimulus

A long, gymnastic endurance grinder. Air squats should move steadily with minimal rest, while ring handstand push-ups and L-pull-ups are done in small, controlled sets to protect shoulders and core. Expect grip and midline to be the limiters. Aim for consistent pacing, tight positions, and strict standards rather than chasing large sets early.

Coach Insight

Pace from the start. Break ring HSPU and L-pull-ups before you have to. Keep squats smooth and breathing rhythmic. The one tip: protect your midline—maintain a tight hollow and small sets that you can repeat without failure. Avoid going to failure on rings, letting feet leave the L-position, or sprinting round one of squats and paying later.

Benchmark Notes

These levels represent expected finish times from beginner (L1) to elite (L9). Aim to land around L5 if you can perform the skills but need short sets. As your capacity for strict pressing, grip, and midline control improves, you should move down the timescale toward the advanced and elite benchmarks.

Modality Profile

All three movements are gymnastics and bodyweight-based. There’s no monostructural engine piece and no external loading. Time is spent cycling strict, high-skill bodyweight pressing and pulling with large sets of air squats providing volume and a steady aerobic backdrop.

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