Workout Description

Why This Workout Is Very Hard

High-skill gymnastics (muscle-ups and handstand push-ups) paired with a moderately heavy kettlebell in a 20-minute AMRAP makes this demanding. The skills limit continuous output, grip fatigues from swings and rings, and pressing capacity is repeatedly tested. Athletes must manage technique under fatigue while sustaining steady pacing for the full duration.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated pressing and pulling under fatigue requires muscular endurance in shoulders, triceps, lats, and grip. Success hinges on maintaining high-quality reps for many small sets across the full duration.
• Endurance (6/10): Twenty minutes demands aerobic support and steady breathing while repeatedly transitioning between movements. The best scores come from sustainable pacing that avoids redlining, not from sprinting early and crashing mid-workout.
• Power (6/10): Explosive hip drive for swings and dynamic kip for muscle-ups reward powerful, efficient movement. Athletes who generate force cleanly reduce time under tension and preserve stamina.
• Speed (5/10): Quick but controlled cycling and transitions matter. Excess haste often leads to failed reps; smooth rhythm and short, consistent breaks produce faster cumulative speed over 20 minutes.
• Strength (3/10): No max lifts, but athletes need adequate upper-body strength for muscle-ups and handstand push-ups, plus competence handling a 70/53 lb kettlebell for repeated sets.
• Flexibility (3/10): Good shoulder and thoracic mobility support safe overhead positions in swings and stable handstand mechanics. Limited mobility can compromise positions and increase energy cost over time.

Scaling Options

Scale to: 2 Chest-to-Bar Pull-Ups + 2 Ring Dips • 4 Pull-Ups + 4 Ring Dips, 4 Pike HSPU or DB Push Press (35/20) • 4 Ring Rows + 4 Push-Ups, 8–12 Russian KB Swings (53/35)

Scaling Explanation

Each option preserves pulling, pressing, and hip extension while adjusting skill and load so athletes can keep small, high-quality sets and the intended steady, repeatable pacing.

Intended Stimulus

A sustained, repeatable pace with unbroken or near-unbroken small sets. You should feel challenged by skill and shoulder fatigue rather than breathless sprinting. Aim for smooth, controlled reps, quick transitions, and short planned rests to maintain round times. Grip and pressing stamina will build steadily; composure prevents no-reps and blow-ups late.

Coach Insight

Pace to what you can hold for 20 minutes—think repeatable minute-by-minute cycles, not early sprints. Big tip: Protect your shoulders—keep sets crisp and leave one rep in the tank on MU and HSPU to avoid misses. Avoid death-grip swings, sloppy kip timing, and turning singles into failed attempts. Small, consistent sets win.

Benchmark Notes

Score is total rounds and reps in 20 minutes. Hitting 10–12 rounds shows solid capacity with consistent sets. Advanced athletes maintain unbroken movements and minimal rest to reach 16–18+. Elite athletes approach or surpass 20 rounds by cycling quickly and staying composed under fatigue.

Modality Profile

Two of the three movements are gymnastics (muscle-ups and handstand push-ups), dominating the skill and capacity demands. The kettlebell swing adds a substantial weightlifting component and grip load. There is no monostructural element; intensity and pacing come from cyclical transitions and repeatable sets rather than running or rowing.

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