Workout Description

Why This Workout Is Very Hard

Advanced gymnastics under fatigue with escalating volume drives this into very hard territory. High-skill movements (handstand push-ups, pistols) and grip-taxing pull-ups compound quickly as reps climb (potentially 300–450+ total reps). While only 20 minutes, the density and skill complexity demand excellent kipping mechanics, shoulder stamina, single-leg control, and smart pacing to avoid blowups.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High cumulative reps and repeated contractions tax shoulder, grip, and leg stamina as ladders climb.
• Flexibility (6/10): Pistols challenge ankle and hip mobility; HSPU require overhead and thoracic positioning for stable kipping or strict reps.
• Endurance (6/10): Twenty minutes of continuous work demands aerobic pacing and breathing control, though gymnastics skill limits pure cardio output.
• Speed (5/10): Moderate speed cycling is ideal. Over-sprinting early leads to failure in HSPU and pull-ups; consistent transitions win.
• Strength (3/10): Bodyweight strength is required, especially inverted pressing and pulling, but there’s no external load component.
• Power (3/10): Minimal explosive output; small bursts occur in kipping cycles, but the workout rewards steady, efficient movement over max power.

Movements

• Pistol Squat
• Handstand Push-Up
• Pull-Up

Scaling Options

Scale to: Kipping HSPU • Pistols to box + Chin-over-bar Pull-Ups • Pike Push-Ups + Assisted Pistols to box/rig + Jumping Pull-Ups • Elevated Push-Ups + Alt. Step-Back Lunges + Ring Rows

Scaling Explanation

Progressions keep the movement patterns and stimulus—vertical press, single-leg squat pattern, and pulling—while adjusting skill and strength demands so you can keep moving and accumulate reps.

Intended Stimulus

A sustained, skill-heavy engine effort. You should feel steady but pressured—breathing hard while managing shoulder and grip fatigue. Break sets proactively to avoid failure, especially on HSPU and pull-ups. Keep pistols smooth and unbroken if possible. The workout should reward efficient kipping, tight positions, and quick but controlled transitions as reps escalate.

Coach Insight

Pace the ladder. Small, sustainable sets from the start beat early max sets that lead to failure. Your one big tip: Protect the pull—short, quick sets with short rests save your grip for later rounds. Avoid common traps: Going unbroken early on HSPU, sloppy pistols that cost balance, and long chalk breaks. Move deliberately and breathe.

Benchmark Notes

These totals represent how many reps you might accumulate in 20 minutes. Hitting 150 means finishing the second mini-round; 270 finishes the third; 420 finishes the fourth. Aim to choose progressions that let you keep moving and accumulate consistent reps without long breaks.

Modality Profile

All movements are gymnastics: inverted pressing, single-leg squats, and hanging pulling. There is no monostructural engine piece and no external loading. The workout is entirely dependent on bodyweight skill, capacity, and positioning under fatigue.

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