Workout Description

Why This Workout Is Hard

While the individual movements are moderate intensity, the combination creates significant challenge. The 4-minute work periods force a sprint pace, while burpees immediately followed by gymnastics movements creates severe upper body fatigue. The built-in rest periods prevent this from being Very Hard, but the descending rep scheme isn't enough to offset the intense work periods and movement interference.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep gymnastics movements combined with rowing and full-body burpees create substantial local muscular fatigue, especially in pulling muscles and core.
• Endurance (8/10): Three 4-minute AMRAPs with built-in rest periods create significant cardiovascular demand while allowing partial recovery. Row intervals particularly tax the aerobic system.
• Speed (7/10): Quick transitions and fast movement cycling are essential within each 4-minute window to maximize reps. Rest periods allow high-intensity efforts.
• Flexibility (6/10): Chest-to-bar pull-ups and toes-to-bar require good shoulder mobility and thoracic extension. Burpees demand hip and ankle flexibility.
• Power (4/10): Explosive hip extension needed for efficient toes-to-bar and chest-to-bar pull-ups, though power endurance is more crucial than peak power.
• Strength (3/10): While chest-to-bar pull-ups require decent strength, the workout emphasizes endurance over maximal force production. Movements are primarily bodyweight-based.

Movements

• Chest-to-Bar Pull-Up
• Burpee
• Toes-to-Bar
• Row
• Pull-Up

Scaling Options

Row: Maintain calories but allow more time Burpees: Step-back burpees or eliminate jump Pull-ups: Scale in this progression: - Chest-to-bar → Regular pull-ups - Pull-ups → Chin-ups - Chin-ups → Ring rows - Ring rows → Banded pull-ups Toes-to-bar → Knee raises or hanging leg raises Volume options: - Reduce to 21-15-9 rep scheme - Reduce to two 4-minute windows instead of three

Scaling Explanation

Scale if you cannot perform at least 5 strict pull-ups or 10 unbroken burpees. The goal is to complete at least one full round in each 4-minute window while maintaining consistent movement standards. Prioritize full range of motion on pull-ups/toes-to-bar over volume. Athletes should be able to maintain intensity across all three windows - if output drops significantly, consider reducing volume. Target effort should feel like 85-90% intensity during work periods with full use of rest periods.

Intended Stimulus

This is a high-volume, glycolytic conditioning workout broken into three 4-minute AMRAPs with strategic rest periods. The descending rep scheme (27-21-15) allows for higher intensity in later rounds despite accumulating fatigue. Primary energy system focus is glycolytic with oxidative recovery during rest periods. The main challenge is maintaining output across multiple short time domains while managing grip fatigue between pulling movements.

Coach Insight

Break up the work strategically from the start - don't go unbroken in round one. For the 27-rep round, consider breaking row into 15/12, burpees into sets of 10-9-8, and pull-ups into sets of 7-7-7-6. Quick transitions are crucial but don't rush into the pull-up bar with elevated heart rate. Use the 4-minute rests fully - stay moving but recover. Expect to complete 1-2 rounds per 4-minute window. The final window at 15 reps should be your fastest effort.

Benchmark Notes

This is a 20-minute workout broken into three 4-minute AMRAPs with 4-minute rest periods. Using Cindy (20-min AMRAP) as our primary anchor, but scaling down significantly due to: 1. First 4-min block (27 reps each): - Row (27 cal): ~45-60s for elite - Burpees (27): ~81-108s - CTB Pull-ups (27): ~54-81s Elite can complete ~1.5-1.7 rounds in 4 min 2. Second 4-min block (21 reps each): - Row (21 cal): ~35-45s - Burpees (21): ~63-84s - T2B (21): ~42-63s Elite can complete ~1.6-1.8 rounds in 4 min 3. Third 4-min block (15 reps each): - Row (15 cal): ~25-35s - Burpees (15): ~45-60s - Pull-ups (15): ~23-30s Elite can complete ~1.8-2.0 rounds in 4 min Total for elite (L10): 4.9-5.5 rounds across all segments L5 (intermediate): 2.8-3.2 total rounds L1 (beginner): 1.2-1.5 total rounds Female adjustments: - Row calories take ~15% longer - CTB/T2B/Pull-ups require more breaks Resulting in ~10-15% fewer rounds overall

Modality Profile

Of the 5 movements: Row (M), Burpee (G), Chest-to-Bar Pull-Up (G), Toes-to-Bar (G), Pull-Up (G). 4 movements are gymnastics (bodyweight), 1 is monostructural (cardio), and 0 are weightlifting. 4/5 = 80% G, 1/5 = 20% M.

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