Workout Description

Why This Workout Is Very Hard

A long 26-minute AMRAP with moderate skill and relentless volume. Pull-ups and American kettlebell swings tax grip and shoulders, while box jumps add sustained plyometrics and heart-rate demand. Advanced athletes can exceed 500 total reps, and average athletes still face 80–120 pull-ups plus hundreds of jumps, requiring smart pacing and resilient engine.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps of pull-ups, swings, and box jumps demand sustained muscular endurance of grip, shoulders, posterior chain, and calves across many repeated sets.
• Endurance (7/10): A continuous 26-minute effort elevates heart rate and breathing the entire time, rewarding aerobic capacity and steady pacing while still leaving room for strategic micro-rests between sets.
• Power (5/10): Explosiveness shows in hip drive on swings and jumping mechanics, but it’s tempered by the high-rep, cyclical nature that favors repeatable power over single-peak output.
• Speed (5/10): Quick but controlled cycling pays off, especially on transitions and box jump cadence. Full sprinting is unsustainable over 26 minutes, so maintain a fast steady rhythm.
• Strength (2/10): Loads are light to moderate with no heavy barbell or maximal lifting; strength limits are secondary to conditioning and grip resilience.
• Flexibility (2/10): Basic ranges: shoulder flexion overhead for swings and full hip/knee extension for box jumps; no extreme mobility requirements beyond solid shoulder and hip positions.

Scaling Options

Scale to: Ring Rows + 35/26 lb KB + 20/16 in box • Banded or Jumping Pull-Ups + Russian Swings (eye level) • Reduce to 20 minutes or 8-12-16 rep scheme

Scaling Explanation

These options keep the stimulus—sustained movement, grip challenge, and hip extension—while adjusting skill, load, and duration so athletes maintain quality reps and consistent pacing.

Intended Stimulus

A steady grind that feels aerobic but relentlessly taxing on grip and hips. You should move almost the entire time at a sustainable pace with brief, planned breaks. Keep sets small, transitions tight, and breathing under control. Aim for consistent rounds, not spikes and crashes, finishing with a strong final push.

Coach Insight

Pace early: break pull-ups before you need to, breathe through swings, and use controlled step-downs on box jumps to preserve calves and heart rate. Biggest tip: choose a round pace you can match in the last five minutes—then stick to it. Avoid death-sets of pull-ups, sloppy American swing standards, and rebounding box jumps if you can’t maintain mechanics.

Benchmark Notes

Score is total full rounds completed (higher is better). Beginners target 4–6 rounds by moving steadily. Intermediate athletes aim for 7–9 rounds with controlled breaks. Advanced athletes should push 10–12 rounds by maintaining small, quick sets and efficient step-downs on box jumps.

Modality Profile

Two of the three movements are gymnastics (pull-ups, box jumps), emphasizing bodyweight control and plyometrics. Kettlebell swings provide the weightlifting component with hip extension and overhead control. No pure monostructural cardio is present; intensity comes from movement turnover and sustained pacing.

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