Workout Description

Why This Workout Is Very Hard

The combination of high-volume gymnastics (hand-release push-ups) with moderate-heavy loads (60kg S2OH, 32kg KB swings) creates significant fatigue, but the 5 burpees EMOM is the key factor. This forced-pace element prevents proper recovery and compounds fatigue across all movements. The 20-minute time domain with no built-in rest makes this a brutal combination that many athletes will struggle to maintain.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume pushing, pulling, and leg work with moderate loads creates significant local muscular fatigue. Multiple movement patterns challenge different muscle groups continuously.
• Endurance (8/10): The 20-minute AMRAP with EMOMs creates sustained cardiovascular demand. Burpees every minute maintain elevated heart rate while compound movements test aerobic capacity.
• Speed (7/10): Quick transitions needed between movements, plus the time pressure of burpee EMOMs requires efficient movement cycling.
• Power (6/10): Dynamic movements like wall balls, shoulder-to-overhead, and kettlebell swings require explosive hip and shoulder drive.
• Flexibility (5/10): Wall balls demand overhead mobility, shoulder-to-overhead requires good shoulder range, and hand-release push-ups test thoracic extension.
• Strength (4/10): Moderate loads in shoulder-to-overhead and kettlebell swings require strength, but volume and fatigue limit max force production.

Movements

• Wall Ball
• Kettlebell Swing
• Shoulder-to-Overhead
• Burpee
• Sit-Up

Scaling Options

Wall Ball: Reduce to 6/4kg or decrease target height Shoulder-to-Overhead: Scale to 40/25kg or use push press instead of jerk Kettlebell: Drop to 24/16kg, maintain hip hinge pattern Push-Ups: Elevate hands on box or perform from knees Burpees: Step-back burpees or reduce to 3 reps EMOM Volume: Option to reduce all movements to 15 or 12 reps Time: Can be reduced to 12-15 minutes for beginners

Scaling Explanation

Scale if unable to perform 10+ unbroken reps of any movement when fresh, or if burpees take longer than 20-25 seconds per round. Priority is maintaining consistent movement through full time domain - better to scale and keep moving than go Rx and face long breaks. Target is completing at least 2 full rounds with scaled version. Form should not break down significantly even in final minutes. Athletes should be able to speak in short phrases throughout (oxidative zone).

Intended Stimulus

Moderate-to-long duration oxidative conditioning workout (20 minutes) with glycolytic spikes from the burpee EMOMs. Primary challenge is maintaining consistent output while managing fatigue from the burpee tax. The diverse movement pattern combination tests total body endurance and strength-endurance, particularly in pushing mechanics and posterior chain.

Coach Insight

Break the main workout into 4-round chunks of 5 reps each to maintain steady pace. Complete burpees immediately at the start of each minute, then return to where you left off in the main workout. Wall balls and shoulder-to-overhead will be most taxing - consider breaking these into sets of 10 or smaller early. Hand-release push-ups may require additional breaking as workout progresses. Aim to complete 2-3 full rounds plus partial round for experienced athletes. Keep transitions under 10 seconds between movements.

Benchmark Notes

Using Cindy (20min AMRAP of 5-10-15) as primary anchor. This workout has similar time domain but higher complexity: Base movement times (per round): - 20 Wall Balls: 50-60s - 20 S2OH: 50-60s - 20 KB Swings: 35-40s - 20 HR Push-Ups: 35-40s - 20 Sit-Ups: 30-35s Plus 5 Burpees EMOM: ~20s Total work time per round: ~200-235s Fatigue factors: - Heavy S2OH will slow significantly - Push-ups compound with S2OH fatigue - EMOM burpees force breaks Cindy L10 is 25-30 rounds in 20min. This workout is ~2.5-3x longer per round, so elite (L10) should achieve 8.5-9 rounds. L10: 8.5-9 rounds (M) / 7.8-8.2 rounds (F) L5: 6.0 rounds (M) / 5.4 rounds (F) L1: 3.2 rounds (M) / 2.8 rounds (F) Female adjustments -10% due to: - Heavier relative loading on S2OH - Upper body fatigue impact on push-ups

Modality Profile

Gymnastics (3/6): Hand Release Push Up, Sit-Up, Burpee. Weightlifting (3/6): Wall Ball, Shoulder-to-Overhead, Kettlebell Swing. No monostructural movements. Equal split between G and W movements.

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