Workout Description

Why This Workout Is Hard

This ascending ladder AMRAP creates significant fatigue accumulation over 10 minutes. While individual movements are fundamental, the continuous nature with no built-in rest, combined with moderate-heavy push press loading (70/48kg) and grip-intensive pull-ups, compounds difficulty. Most athletes will hit a wall around rounds 4-5 as grip and shoulder fatigue intersect, forcing scaling or rep abandonment before time expires.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ascending rep scheme (1-2-3-4-5...) accumulates high total volume, demanding significant muscular endurance from pulling and pressing muscles under fatigue.
• Endurance (7/10): 10-minute AMRAP with continuous movement and escalating volume creates sustained cardiovascular demand. Heart rate remains elevated throughout, testing aerobic capacity and work capacity.
• Strength (6/10): Push press at 70/48kg provides moderate external load. Strict pull-ups require relative strength, but volume focus limits maximal strength development.
• Speed (6/10): AMRAP format incentivizes quick cycling and minimal rest between rounds. Transition speed and movement velocity directly impact total rounds completed.
• Power (4/10): Push press has inherent power component requiring hip drive and explosive extension. Pull-ups are less explosive but still demand some rate of force development.
• Flexibility (3/10): Strict pull-ups and push presses require basic shoulder mobility and thoracic extension. Minimal range of motion demands compared to squat-based workouts.

Movements

• Push Press
• Strict Pull-Up

Modality Profile

Strict Pull-Up is a bodyweight gymnastics movement (50%). Push Press is a barbell weightlifting movement (50%). Two modalities present, split evenly.