Workout Description

Why This Workout Is Hard

Twelve minutes of high-rep bodyweight work taxes upper-body stamina and grip while keeping heart rate elevated. Movement complexity is moderate (pull-ups), but the combined volume per round (95 reps) creates rapid fatigue, especially in push-ups. Most athletes will accumulate 2–4 rounds. The time domain is short-to-mid, demanding smart pacing and efficient gymnastics capacity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps for upper body and legs drive muscular endurance demands. Push-ups and pull-ups especially require repeated small sets as fatigue accumulates across 2–4 rounds.
• Endurance (6/10): A steady 12-minute effort elevates heart rate and breathing, but the pace is limited by local muscular fatigue more than pure cardio. Expect continuous movement with small breaks, not sustained monostructural output.
• Speed (6/10): Faster cycle rates on squats and small, quick sets on push-ups/pull-ups improve score. However, speed is capped by accumulating fatigue and grip/pressing endurance.
• Flexibility (2/10): Basic ROM: full-depth squats, chest-to-deck push-ups, and chin over bar. Mobility requirements are standard for healthy shoulders and hips, not extreme positions.
• Power (2/10): No explosive lifting or jumping. Output is steady and cyclical rather than high-velocity power efforts. Efficiency matters more than burst power.
• Strength (1/10): No external load and no maximal efforts. All movements are bodyweight with standard ranges of motion, focusing on volume, not peak force production.

Movements

• Push-Up
• Air Squat
• Pull-Up

Scaling Options

Scale to: 12-min AMRAP 40 Air Squats, 20 Push-Ups, 10 Ring Rows • 12-min AMRAP 50 Air Squats, 20 Knee/Incline Push-Ups, 10 Banded Pull-Ups • 12-min AMRAP 35 Air Squats, 20 Push-Ups, 12 Jumping Pull-Ups

Scaling Explanation

These options reduce upper-body difficulty and/or total reps so you can keep moving, avoid push-up/pull-up failure, and preserve the intended moderate-high pace.

Intended Stimulus

A brisk, sustainable grind. Move smoothly through squats, then attack push-ups and pull-ups in small, quick sets with short rests. Breathing stays elevated but manageable. The goal is continuous progress with minimal shaking out and no long failures—finish feeling gassed in the arms and back, not completely blown up aerobically.

Coach Insight

Pace from round one. Break push-ups early (e.g., 10-8-6-6) and pull-ups (e.g., 8-7 or 5-5-5) to avoid failure. The one tip: Cap your rest between sets at 5–8 seconds. Start your next set before you feel ready. Avoid sprinting the first squats and doing max push-up sets. Early blow-ups crush later rounds.

Benchmark Notes

Score is total reps completed in 12 minutes (95 reps per full round). Hitting 190 reps is two rounds, while 355–440 indicates 3.7–4.6 rounds for advanced athletes. Use these markers to choose appropriate scaling so you keep moving with short breaks and avoid long failures on push-ups or pull-ups.

Modality Profile

All three movements are gymnastics/bodyweight. Air squats add volume and breathing, while push-ups and pull-ups drive local muscular fatigue and grip. There’s no monostructural cardio or external loading, so the entire demand centers on gymnastics capacity and pacing of upper-body sets.

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