Workout Description

Why This Workout Is Hard

This workout combines 28 minutes of work with only 2 minutes rest, creating significant fatigue accumulation. The first AMRAP demands continuous movement for 20 minutes with grip-intensive pull-ups, push-ups, and kettlebell swings, followed by wall walks requiring shoulder stability after upper body fatigue. The 400m runs add metabolic stress throughout. Most athletes will struggle with the volume and movement interference, requiring scaling of pull-up variations or wall walk depth.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pull-ups, push-ups, and KB swings across extended time domains will heavily tax upper body muscular endurance.
• Endurance (7/10): Two AMRAPs totaling 28 minutes with running and continuous movement patterns create significant cardiovascular demand and aerobic capacity requirements.
• Speed (6/10): AMRAP format rewards efficient transitions and consistent pacing, especially managing fatigue between the two different time domains.
• Power (5/10): KB swings provide explosive hip extension power, while wall walks require some power for the walk-up movement pattern.
• Strength (4/10): Moderate strength demands from strict pull-ups and KB swings, but primarily tests strength endurance rather than maximal force.
• Flexibility (4/10): Wall walks require significant shoulder mobility and overhead position, while KB swings demand hip hinge flexibility and thoracic extension.

Movements

• Run
• Push-Up
• Kettlebell Swing
• Pull-Up
• Wall Walk
• Strict Pull-Up

Benchmark Notes

This workout consists of two separate AMRAPs with a 2-minute rest between them. I'll analyze each portion separately then combine the scores. Part 1 - 20 Minute AMRAP (400m Run + 3 rounds of 5 strict pull-ups, 10 push-ups, 15 KB swings 53/35): Movement breakdown per full round: - 400m Run: 75-120 sec (fresh state) - 5 Strict Pull-ups: 8-15 sec (strict takes longer than kipping) - 10 Push-ups: 10-15 sec - 15 KB Swings (53/35): 23-30 sec - Transitions: 10-15 sec total Total per round: 126-195 sec (2:06-3:15) With fatigue progression: - Round 1: 2:06-3:15 - Round 2: 2:16-3:30 (1.1x multiplier) - Round 3: 2:32-3:54 (1.2x multiplier) - Round 4: 2:42-4:12 (1.3x multiplier) - Round 5: 2:58-4:33 (1.4x multiplier) - Round 6: 3:09-4:51 (1.5x multiplier) Elite athletes could complete 9-10 rounds, intermediate 6-7 rounds, beginners 3-4 rounds in the 20-minute window. Part 2 - 8 Minute AMRAP (5 pull-ups, 5 wall walks): Movement breakdown per round: - 5 Pull-ups: 5-10 sec - 5 Wall walks: 25-50 sec (very demanding movement) - Transitions: 5-8 sec Total per round: 35-68 sec With fatigue (starting already fatigued from Part 1): - Rounds 1-2: 35-68 sec - Rounds 3-4: 42-82 sec (1.2x multiplier) - Rounds 5+: 53-102 sec (1.5x multiplier) Elite could complete 6-7 rounds, intermediate 4-5 rounds, beginners 2-3 rounds. Combined totals: - L10 (Elite): 15-16 total rounds - L5 (Average): 10-11 total rounds - L1 (Beginner): 5-6 total rounds This workout is similar to endurance-based AMRAPs but with the unique two-part structure and demanding movements like strict pull-ups and wall walks. The combination of running, strict gymnastics, and wall walks creates significant fatigue accumulation. Final targets: L10: 15.2 rounds, L5: 9.8 rounds, L1: 4.5 rounds

Modality Profile

6 movements total: 3 Gymnastics (Strict Pull-Up, Push-Up, Pull-Up), 1 Monostructural (Run), 2 Weightlifting (Kettlebell Swing, Wall Walk). Note: Wall Walk is classified as weightlifting due to external load interaction with wall. Breakdown: 3/6=50% G, 1/6≈17% M, 2/6≈33% W