Workout Description
Metabolic Conditioning Prep:Pull-up Prep10 Hanging Scap Circles10 Torso Twists on Pull-up Bar2 sets4-6 Negatives (Quick Scale: 3-sec. Ring Row Hold at chest)4-6 Strict Pull-ups (Quick Scale: Ring Rows)2 sets10 Kip Swings (Quick Scale: Attempts)8 Pull-ups (Quick Scale: Attempts or Jumping Pull-ups)6 Chest-to-bar Pull-ups (Quick Scale: Attempts or Jumping Chest-to-bars)2 sets* Rest as needed between sets. Prep for the Workout-Using Pull-up workout modifications, perform:8 Pull-ups8 Single DB Step-ups (lighter load)8 Single DB Front Squats (lighter load)6 Chest-to-bar Pull-ups6 Single DB Step-ups (workout load)6 Single DB Front Squats (workout load)4 Strict Pull-upsMetabolic Conditioning:AMRAP 25 MIN-25 Pull-ups25 Single DB Step-ups (50/35 lb.)25 Single DB Front Squats20 Chest-to-bar Pull-ups20 Single DB Step-ups (50/35 lb.)20 Single DB Front Squats15 Strict Pull-ups15 Single DB Step-ups (50/35 lb.)15 Single DB Front SquatsScore: Rounds and Reps
Why This Workout Is Hard
This 25-minute AMRAP combines 80 total pull-ups (including 26 chest-to-bars) with 60 single-DB movements, creating significant grip and shoulder fatigue. The continuous format with no built-in rest, moderate DB load (50/35), and skill-dependent pull-up variations compound difficulty. Most average athletes will complete 3-4 rounds, hitting fatigue hard in rounds 2-3 when pull-ups degrade. The prep work also pre-fatigues shoulders, making the main workout more challenging than volume alone suggests.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of pulling (60+ pull-ups) and lower body work (60+ step-ups and front squats) tests muscular endurance across upper and lower body extensively.
- Endurance (7/10): 25-minute AMRAP demands sustained cardiovascular output across multiple rounds. Continuous movement with minimal rest periods challenges aerobic capacity throughout the duration.
- Speed (6/10): AMRAP format rewards quick movement cycling and minimal transition time. Maintaining pace across 25 minutes while managing grip fatigue and movement quality is critical.
- Strength (4/10): Single dumbbell loads (50/35 lb.) are moderate. Pull-up variations test relative bodyweight strength, but primary stimulus is endurance rather than maximal force production.
- Flexibility (3/10): Pull-ups and chest-to-bar pull-ups require shoulder mobility. Single DB front squats demand thoracic and ankle mobility, but demands remain moderate overall.
- Power (3/10): Kip swings and chest-to-bar pull-ups involve explosive hip extension, but sustained rep ranges and fatigue accumulation minimize true power expression during the main workout.
Movements
- Dumbbell Front Squat
- Chest-to-Bar Pull-Up
- Weighted Step-Up
- Inverted Row
- Strict Pull-Up
- Pull-Up
Modality Profile
Workout contains 3 unique movements: Pull-ups (Gymnastics), Chest-to-bar Pull-ups (Gymnastics), and Single DB Step-ups/Front Squats (Weightlifting). Pull-up variations account for 2 movements (Gymnastics), while dumbbell movements account for 1 movement (Weightlifting). Percentage breakdown: 2 gymnastics movements / 3 total = 67% (rounded to 60%), 1 weightlifting movement / 3 total = 33% (rounded to 40%).
