Workout Description

Why This Workout Is Hard

While individual elements are moderate, three factors make this challenging: 1) The 20lb vest for first 10min significantly impacts bodyweight movements, especially burpees, 2) The ascending rep scheme means more work as you fatigue, with pull-ups/push-ups becoming particularly difficult, 3) The continuous 20min AMRAP format provides no structured rest. Most athletes will need to break up sets by round 3-4.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes of continuous work with ascending reps and a weight vest for half creates significant cardiovascular demand, especially with full-body movements like burpees.
• Stamina (7/10): The ascending rep scheme and compound movements tax muscular endurance across multiple muscle groups, particularly challenging with the weight vest portion.
• Speed (7/10): Quick transitions between movements and fast cycling of relatively low reps is key for maximizing rounds, especially during non-vested portion.
• Power (6/10): Box jumps and kettlebell swings are explosive movements, while burpees require power output. Weight vest adds resistance to dynamic movements.
• Flexibility (5/10): Burpees and box jumps require good hip mobility, while pull-ups demand shoulder flexibility. Weight vest increases mobility requirements.
• Strength (4/10): Moderate loads from the weight vest and kettlebell swings provide some strength stimulus, but not maximal. Pull-ups with vest add relative strength demand.

Movements

• Push-Up
• Kettlebell Swing
• Air Squat
• Burpee
• Box Jump
• Pull-Up

Scaling Options

Weight Vest: Reduce to 14/10lb or remove entirely Box Jump: Step-ups or reduce height to 24/20" KB Swing: Reduce to 53/35lb or 35/26lb Pull-ups: Ring rows, banded pull-ups, or jumping pull-ups Push-ups: Knee push-ups or box push-ups Rep Scheme: Consider 1-2-2-3-3-4 or cap rounds at 8-10 minutes

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, 10+ push-ups, or if box jumps cause significant hesitation. Priority is maintaining consistent movement through all 20 minutes. Athletes should be able to complete 8-12 rounds with proper form. Vest should be removed if causing breakdown in fundamental movement patterns or if unable to maintain sub-60 second rounds. Target effort is 7/10 - conversational pace becomes difficult but not impossible.

Intended Stimulus

Moderate-length oxidative conditioning workout (20 minutes) with an added strength/power component in first half (weight vest). The ascending rep scheme with varied movements creates a steady but manageable pace. Primary energy system is aerobic with brief anaerobic bursts. Mental challenge increases with vest removal adaptation at midpoint.

Coach Insight

Break this into 2-3 minute chunks mentally. Aim for consistent round times of 45-60 seconds. Don't rush first 10 minutes with vest - maintain steady pace knowing you'll speed up after vest removal. Quick transitions between movements are key. Keep burpees crisp but controlled. Step-up box jumps acceptable if fatigued. Maintain hollow body position on pull-ups. Break push-ups before form deteriorates (sets of 3-2 or 3-3). Air squats should be recovery - focus on full depth.

Benchmark Notes

Using Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat) as primary anchor. This workout has similar movement patterns but with added complexity: 1. Movement time estimates (per round): - 1 Burpee: 3.5s - 2 Box Jumps: 2s × 2 = 4s - 3 KB Swings: 2s × 3 = 6s - 4 Pull-ups: 1.5s × 4 = 6s - 5 Push-ups: 1.5s × 5 = 7.5s - 6 Air Squats: 1.5s × 6 = 9s Base round time: 36s 2. Weight vest first 10 minutes adds ~15% time penalty 3. Transitions between movements: ~3s per transition × 5 = 15s Total time per round: - First 10 min (with vest): ~59s/round - Second 10 min (no vest): ~51s/round Cindy anchor shows L10 = 25-30 rounds (men) in 20 min. This workout is more complex with vest penalty, so reducing by ~25%: L10 (men) = 22-23 rounds L5 (men) = 14 rounds L1 (men) = 6 rounds Women's performance typically 1-2 rounds lower due to vest/KB weight impact. Recap: Men: L10 = 22+ rounds, L5 = 14 rounds, L1 = 6 rounds Women: L10 = 21+ rounds, L5 = 13 rounds, L1 = 5 rounds

Modality Profile

Of the 6 movements: Air Squat (G), Box Jump (G), Burpee (G), Pull-Up (G), Push-Up (G) are gymnastics movements (5 total). Only Kettlebell Swing (W) is a weightlifting movement (1 total). No monostructural movements. 5/6 ≈ 80% gymnastics, 1/6 ≈ 20% weightlifting.

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