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
- Sumo Deadlift High Pull
- Kettlebell Swing
- Air Squat
- Walking Lunge
- Power Clean
- Split Jerk
- Burpee
- Sit-Up
- Goblet Squat
- Run
- 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
Your score is total reps in 47 minutes. Newer athletes may land near 300–540 reps. Solid intermediates target 640–800. Advanced athletes push 880–1000+. Use continuous, sustainable pacing with minimal transition time to maximize reps and avoid blow-ups on high-skill stations.
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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