Workout Description

Why This Workout Is Hard

A long 20-minute AMRAP with a weight vest significantly increases breathing demand and leg fatigue while 12 toes-to-bars each round tax grip and midline. Movement complexity is moderate, but sustained volume and the vest elevate the overall challenge. Expect 7–10 rounds for competent athletes, with grip and pacing as primary limiters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High cumulative reps across hips, core, shoulders, and triceps. Success depends on sustainable sets and consistent movement quality under fatigue, especially managing repeated TTB and burpee cycles.
• Endurance (7/10): Twenty minutes of continuous work with minimal rest elevates heart rate throughout. The vest adds breathing demand while steady squats and burpees keep you moving without long breaks.
• Speed (6/10): Faster cycle rates and brisk transitions help, but over-speeding early backfires. Maintain a quick, repeatable rhythm that you can hold for the full 20 minutes.
• Flexibility (4/10): TTB require shoulder flexion and thoracic extension, plus hip and hamstring compression. Squats demand hip and ankle mobility to hit depth, but positions are standard, not extreme.
• Power (3/10): Burpees and kipping TTB require some pop, but the long time domain favors efficiency over peak explosiveness. Emphasis is on repeatable efforts rather than maximal power.
• Strength (2/10): No heavy loading—just a modestly weighted vest. Output is limited more by aerobic capacity and local muscular endurance than maximal force production.

Movements

• Air Squat
• Burpee
• Toe-to-Bar

Scaling Options

Scale to: No vest; 22 air squats, 12 hanging knee raises, 9 up-downs • 10/8-lb vest; 22 air squats, 10 toes-to-bar, 9 burpees • No vest; 22 air squats, 12 V-ups, 9 burpees

Scaling Explanation

These options preserve the triplet structure and aerobic density while adjusting load and TTB skill so athletes can keep moving with minimal rest and maintain the intended pace.

Intended Stimulus

A steady, repeatable grind. Move continuously at a controlled 75–80% effort, with unbroken squats, smooth burpees, and pre-planned TTB breaks. Grip and midline should feel taxed but manageable. You should finish feeling aerobically spent, not redlined, having minimized rest and kept transitions tight for maximal round accumulation.

Coach Insight

Pace the first 5 minutes conservatively, then lock into a repeatable rhythm. Unbroken squats, deliberate burpees, and planned TTB sets (e.g., 6-3-3 or 4-4-4). The one tip: Protect your grip—break TTB early before it breaks you. Avoid sprinting the opening round, missing squat depth, wild kips, or holding your breath under the vest. Keep transitions under five seconds.

Benchmark Notes

Score total completed rounds (and reps). Beginners should aim for 3–5 rounds. Intermediates land around 6–8. Advanced athletes target 9–11. The vest and TTB capacity drive the spread—break TTB early and keep transitions quick to maximize rounds.

Modality Profile

All three movements—air squats, toes-to-bar, and burpees—are gymnastics. The weight vest increases difficulty but does not change the modality classification. There is no monostructural element and no loaded implements like barbells or dumbbells.

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