Workout Description

Why This Workout Is Medium

The warm-up and accessory work (banded hip and pulling movements) generate minimal fatigue before the MetCon. The AMRAP 10 combines 90% bodyweight bench press — legitimately heavy but only 5 reps — with 10 pushups, creating cumulative horizontal pressing fatigue. The limiting factor is chest/tricep endurance, not conditioning or skill. Manageable for average athletes but will slow significantly by round 4-5. Straightforward movements with no technical demand keep this solidly Medium.

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): High-volume banded accessory work across multiple movement patterns combined with the AMRAP accumulation of bench press and pushups creates substantial upper body muscular endurance demand throughout the session.
• Strength (5/10): Bench press at 90% bodyweight is a meaningful moderate-to-heavy pressing load. Low rep sets of 5 emphasize strength over endurance, though banded work is low-load corrective in nature.
• Endurance (4/10): The 10-minute AMRAP creates moderate cardiovascular demand, but the exclusively upper-body movements limit aerobic output. The EMOM adds structure but doesn't significantly elevate heart rate for extended periods.
• Speed (4/10): The AMRAP format incentivizes quick transitions between bench press and pushups. Completing EMOM movements within the minute window rewards efficient movement, but the loads and structure favor pacing over sprinting.
• Flexibility (3/10): Wall walks require shoulder, thoracic, and hip flexor mobility to maintain a solid plank inverted. Bench press demands basic shoulder range of motion. No extreme mobility positions required overall.
• Power (2/10): The session is oriented toward sustained muscular output rather than explosive efforts. PVC thrusters are unloaded and bench press is performed at controlled tempo for AMRAP accumulation, not maximal power expression.

Movements

• Thruster
• Push-Up
• Wall Walk
• Banded Lateral Raise
• Banded Pull Apart
• Bench Press
• Banded Row
• Banded Tricep Extension
• Banded Bicep Curl

Modality Profile

9 total movements. Gymnastics (2): Wall Walk, Push-Up — bodyweight movements. Monostructural (0): none. Weightlifting (7): PVC Thruster, Banded Lateral Raise, Banded Bicep Curl, Banded Tricep Extension, Banded Row, Banded Pull Apart, Bench Press — all involve external resistance (barbell, bands). G: 2/9 ≈ 20%, W: 7/9 ≈ 80%.