Workout Description

Why This Workout Is Hard

This triplet pairs moderate-to-heavy loading with accumulating gymnastics volume over a long 20-minute window. Sets of 8 at 135/95 lb push-press under fatigue are challenging, and 10 pull-ups per round compounds grip/shoulder fatigue. The dumbbell deadlifts add hinge and grip demands. Expect sustained effort, strategic breaking, and tight transitions rather than an all-out sprint.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repetitive overhead pressing and pulling tax shoulders, triceps, lats, and the posterior chain. Success depends on holding small, consistent sets with brief rests across many rounds without dramatic drop-off.
• Endurance (6/10): A fixed 20-minute AMRAP emphasizes aerobic capacity and steady breathing under fatigue. Continuous movement with brief transitions is rewarded while managing heart rate through repeated pulling and pressing without long resting periods.
• Speed (6/10): Performance hinges on crisp barbell cycling, small planned sets, and minimal chalk breaks. Athletes maintain a high average pace rather than maximal sprints to avoid redlining.
• Strength (5/10): Loads are moderate-to-heavy: 135/95 push-press and 2x75/55 dumbbells require solid baseline strength, especially under fatigue, to keep sets unbroken or with minimal breaks.
• Power (5/10): Efficient leg drive on push-press and smooth kipping on pull-ups demand repeatable submaximal power. The long time domain prioritizes efficiency over peak explosiveness.
• Flexibility (2/10): Standard ROM: full lockout overhead, full pull-up extension, and neutral-spine hinging. No advanced mobility shapes beyond typical shoulder, hip, and ankle positions expected in functional movements.

Scaling Options

Scale to: Ring Rows or Banded Pull-Ups • Dumbbell Deadlifts (2x 50/35 lb) • Push-Press 95/65 lb (or 6 reps)

Scaling Explanation

These options preserve movement patterns and stimulus while lowering skill or load so you can keep sets quick, transitions tight, and the intended sustainable pace across 20 minutes.

Intended Stimulus

A steady grind that feels breathy but controlled. Keep early rounds unbroken with very short rests as fatigue builds. Expect shoulders and grip to accumulate fatigue, so prioritize smooth transitions and consistent pacing. Aim to hold roughly 75–120 seconds per round without redlining, finishing with a small negative split if possible.

Coach Insight

Open around 80–85%. Hold a repeatable round time—if you start at 1:15, plan to settle near 1:20–1:25. Most important: keep transitions tight. Finish, step to the next implement, and pick it up before you feel ready. Common pitfalls: redlining push-press, hanging on pull-ups too long, and chalk breaks. Break early by plan (e.g., 6+4), protect your grip.

Benchmark Notes

Aim to sustain a repeatable pace. Average athletes should hold about 1 round every ~2 minutes (≈10 rounds). Advanced athletes push closer to 75–90 seconds per round. Choose pull-up options and loading that allow unbroken sets or one quick break to preserve pacing across the full 20 minutes.

Modality Profile

Work is split between one gymnastics movement (pull-ups) and two loaded lifts (dumbbell deadlifts and barbell push-press), with no monostructural element. Time and fatigue skew toward weightlifting, while pull-ups significantly impact grip and shoulders throughout.

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