Workout Description
For total reps in 23 minutes
0:00-2:00 Max Deadlifts (225/155 lb)
2:00-21:00 AMRAP
4 Strict Pull-Ups
11 Box Jumps (30/24 in)
13 Hand Release Push-Ups
23-cal Air Bike
21:00-23:00 Max Deadlifts (225/155 lb)
Why This Workout Is Very Hard
The workout combines heavy posterior-chain loading with strict gymnastics and sustained bike output over 23 continuous minutes. The opening deadlift effort pre-fatigues grip and back before a high-density AMRAP, then asks for another maximal deadlift push under deep fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total reps across pulling, pushing, jumping, biking, and deadlifting create significant whole-body muscular endurance demands.
- Endurance (8/10): A fixed 23-minute clock with continuous work in the central AMRAP demands strong aerobic pacing and sustained output.
- Strength (6/10): Deadlifts at 225/155 are submaximal but significant under fatigue, especially in the final 2-minute phase.
- Speed (6/10): Faster transitions and efficient movement cycling materially improve total reps, especially in the AMRAP segment and final deadlift sprint.
- Power (5/10): Explosive hip extension helps deadlift cycling and box jump efficiency, though power output must be repeatable rather than maximal.
- Flexibility (2/10): Standard pulling, hinging, and pushing positions are required with no extreme mobility demands.
Movements
- Air Bike
- Deadlift
- Box Jump
- Hand Release Push-Up
- Strict Pull-Up
Scaling Options
Scale to: 185/125 lb deadlifts + 24/20 in box jumps + 18-cal bike • 155/105 lb deadlifts + 20/16 in box jumps + 15-cal bike • 135/95 lb deadlifts + step-ups + 12-cal bike. Keep strict pull-ups as banded strict reps or ring rows at similar set size.
Scaling Explanation
These options preserve the fixed-clock structure and scoring method (total reps) while adjusting posterior-chain loading, jump impact, and bike output so athletes can sustain movement quality through all three phases.
Intended Stimulus
A 23-minute grind with two short max-rep deadlift windows wrapped around a long mixed-modal AMRAP. Athletes should pace the middle 19 minutes just below redline, then empty the tank in the final deadlift sprint.
Coach Insight
Open the first deadlift window with controlled, fast singles or touch-and-go reps you can sustain for two full minutes. In the AMRAP, protect grip by breaking pull-ups early and keeping box jump cadence smooth.
One tip: Enter the last 2-minute deadlift phase with your back and breathing under control so you can sprint immediately.
Avoid redlining in the first 5 minutes, over-gripping the bar, and long transitions off the bike.
Benchmark Notes
Each AMRAP round contains 51 reps (4 pull-ups, 11 box jumps, 13 hand release push-ups, 23 bike calories). At roughly 2:30 per round, elite athletes complete about 7-8 rounds in 19 minutes (357-408 AMRAP reps) plus about 20-30 deadlifts in each 2-minute deadlift phase, yielding roughly 420-470 total reps. Intermediate athletes typically land around 220-320 total reps, while beginners commonly finish around 120-210 total reps.
Modality Profile
Gymnastics is driven by strict pull-ups, box jumps, and hand release push-ups in the 19-minute AMRAP. Monostructural demand comes from the bike calories. Weightlifting contribution comes from the two deadlift windows.
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