Workout Description

Why This Workout Is Hard

A 22-minute AMRAP with six movements blends sustained cardio, high-rep gymnastics, and moderate barbell cycling. The 185/125 lb deadlifts and 53/35 lb Russian swings are manageable but accumulate quickly. Sets of 22 pull-ups and burpees are grip and respiratory bottlenecks. Volume can exceed 300+ reps, demanding smart pacing and muscular endurance without advanced skills.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated sets of 22 reps tax local muscular endurance in posterior chain, grip, and upper body pulling. Success hinges on holding repeatable sets across many bouts.
• Endurance (7/10): Twenty-two minutes of continuous work with a short run every round drives aerobic capacity and breathing control. Athletes must sustain effort across long intervals without redlining early.
• Speed (5/10): Fast transitions and smooth cycling help, but sprinting is unsustainable. Athletes benefit from quick, tidy sets without sacrificing control or movement standards.
• Power (4/10): Kettlebell swings and crisp barbell cycling favor powerful hip extension, yet the longer time domain keeps the focus on repeatable efforts rather than peak explosiveness.
• Strength (4/10): Moderate-load deadlifts and kettlebell swings require baseline strength but are not near maximal. The challenge is more about holding form and output under fatigue.
• Flexibility (3/10): Standard ROM: full hip/knee extension, shoulder overhead for swings, and lunge depth. No extreme mobility demands, but tight hips/hamstrings can limit quality and pace.

Scaling Options

Scale to: 150m Run, 15 Deadlifts (135/95), 12 Ring Rows, 15 Burpees, 15 KB Swings (35/26), 20 Walking Lunges (each step=1) • 200m Run, 22 Deadlifts (155/105), 15 Jumping Pull-Ups, 18 Burpees, 22 KB Swings (35/26), 22 Walking Lunges (L+R=1) • Keep reps, sub Banded Pull-Ups, reduce DL to 115/75 and KB to 26/18

Scaling Explanation

These options lower load, skill, and volume while preserving the long aerobic grind, hinge pattern, pulling dose, and movement order to keep the workout’s stimulus intact.

Intended Stimulus

Steady grind with controlled breathing and smart breaks. Run at a relaxed but purposeful pace, then chip through repeatable sets on deadlifts, pull-ups, and swings to protect grip and back. Keep burpees smooth and unbroken. The lunges should feel like a leg-and-breath check before heading back to the run.

Coach Insight

Pace the first two rounds at 80–85%. Break deadlifts and pull-ups before you need to. The run is your reset—breathe and shake out the arms. If one tip matters most: protect your grip. Small, consistent sets beat one big set that blows up your hands and forearms. Common mistakes: racing the first round, hinging sloppy on deadlifts/swings, letting pull-up kip degrade, and miscounting lunges (remember L+R=1).

Benchmark Notes

Scores represent total rounds completed in 22 minutes. Hitting 4+ rounds is solid fitness; 5+ shows excellent pacing and grip management; 6+ is elite. Use rounds-and-reps (e.g., 4+37) on the whiteboard. Aim for consistent round times rather than a hot start that fades.

Modality Profile

Three of six movements are gymnastics (pull-ups, burpees, walking lunges), one is monostructural (run), and two are weightlifting (deadlifts, kettlebell swings). Time distribution still skews toward gymnastics and weightlifting volume, with the short run offering brief aerobic intervals each round.

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