Workout Description
AMRAP in 47 minutes
Perform 2 rounds of the following sequence:
Block 1:
1 minute Handstand Push-Ups
1 minute Muscle-Ups
1 minute Air Squats
1 minute Sit-Ups
1 minute Pull-Ups
1 minute Rest
Block 2 (16/12 kg kettlebell):
1 minute Kettlebell Swings
1 minute Left-Arm Kettlebell Snatches
1 minute Kettlebell Walking Lunges
1 minute Right-Arm Kettlebell Snatches
1 minute Kettlebell Goblet Squats
1 minute Rest
Block 3 (40/30 kg barbell):
1 minute Push Presses
1 minute Sumo Deadlift High-Pulls
1 minute Split Jerks
1 minute Power Cleans
1 minute Thrusters
1 minute Rest
Block 4:
1 minute Burpees
1 minute 10-meter Sprints
1 minute Pull-Ups
1 minute Shoulder Presses (40/30 kg)
1 minute Calorie Row
1 minute Rest
Score = total reps. Each 10 m counts as 1 rep. Each calorie = 1 rep.
Why This Workout Is Extremely Hard
This is a 47-minute grinder with 40 minutes of work and 7 minutes of built-in rest, cycling through high-skill gymnastics (HSPU, muscle-ups), heavy grip demand, and sustained barbell/KB volume. Advanced skills plus long duration and high total reps create an extreme demand on stamina, pacing, and whole-body resilience.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High total reps across pressing, pulling, squatting, and hinge patterns demand muscular endurance. Success hinges on managing fatigue in shoulders, grip, and legs over many minutes.
- Endurance (7/10): A long 47-minute piece emphasizes aerobic capacity with repeated minute stations and limited rest. Athletes must sustain breathing and heart rate control across the entire duration without redlining early.
- Speed (6/10): Minute stations reward quick transitions and efficient cycling, balanced with control. Overpacing early reduces speed later, so maintain fast-but-sustainable turnover.
- Power (6/10): Power cleans, jerks, thrusters, and short sprints reward crisp, explosive mechanics. However, sustained output matters more than single explosive efforts.
- Strength (4/10): Loads are moderate, prioritizing cycling over max strength. Strength helps maintain barbell efficiency but maximal force production is not the limiter here.
- Flexibility (3/10): Requires functional mobility for overhead positions, squat depth, and safe hinge mechanics, but does not demand extreme range-of-motion skills.
Movements
- Shoulder Press
- Push Press
- Thruster
- Kettlebell Swing
- Air Squat
- Walking Lunge
- Power Clean
- Split Jerk
- Burpee
- Sit-Up
- Goblet Squat
- Run
- Sumo Deadlift High-Pull
- Handstand Push-Up
- Muscle-Up
- Row
- Kettlebell Snatch
- Pull-Up
Scaling Options
Scale to: Box or pike HSPU; Muscle-Ups → 4 Pull-Ups + 4 Ring Dips per minute; 12/8 kg KB; 30/20 kg barbell; Jumping Pull-Ups; Reduce skill to Strict Press → Push Press; 10 m Sprints → Easy jog or 1:00 Bike
Scaling Explanation
These options preserve the stimulus—sustained minute-by-minute work, shoulder stamina, and mixed-modal flow—while matching skill and loading so athletes maintain consistent reps without failure.
Intended Stimulus
Steady, repeatable effort with a controlled heart rate. You should feel constantly working but never redlined, preserving technique on skill stations while cycling moderate loads efficiently. Aim for consistent minute-by-minute output, quick transitions, and a small buffer before failure on gymnastics movements to maintain rhythm across all 47 minutes.
Coach Insight
Pace like Fight Gone Bad: pick sustainable targets per minute and stick to them. Quick transitions, short planned breaks.
Most important: protect your grip and shoulders. Break early on pull-ups and barbell presses to avoid failure in later rounds.
Avoid sprinting minute 1. Common mistake is redlining on barbell and KB. Smooth is fast.
Benchmark Notes
47-minute AMRAP of four 6-minute blocks per cycle (with rest). That's a long EMOM-style grinder where reps vary by movement and weight. With 47 minutes, you usually complete 1-2 full cycles. Total reps per cycle varies wildly, but 400-600 is a fair mid-range. L1-L3: ~300-540 reps. L4-L6: ~640-800. L7-L8: ~880-960. L9-L10: ~960-1040.
Modality Profile
About 35% gymnastics (HSPU, muscle-ups, pull-ups, burpees), 10% monostructural (sprints and rowing), and 55% weightlifting (KB and barbell segments). Each round contains 20 work minutes: 7 minutes gymnastics, 2 minutes monostructural, and 11 minutes weightlifting, repeated twice.
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