Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (plyo push-ups with plates, chest-to-bar pull-ups) with an extremely demanding work-to-rest ratio (10 seconds work, 20 seconds rest). The 1:2 ratio provides minimal recovery for explosive movements, creating significant neuromuscular fatigue accumulation across 32 total intervals. The weighted plyo push-ups and chest-to-bar requirements will force many athletes to scale, while the relentless pace prevents adequate recovery between high-intensity efforts.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Heavily power-focused with explosive plyo push-ups, rotational throws, and kipping pull-ups all requiring maximum rate of force development.
• Speed (8/10): 10-second AMRAPs demand maximum cycling speed and explosive movement quality to accumulate reps in very short time windows.
• Endurance (7/10): Multiple 10-second AMRAPs with short rest create significant cardiovascular demand through repeated high-intensity intervals across 32 total rounds.
• Stamina (6/10): Upper body pulling and pushing stamina tested through plyo push-ups and chest-to-bar pull-ups, though short work intervals limit total volume.
• Strength (4/10): Weighted plyo push-ups and chest-to-bar pull-ups require moderate strength, but emphasis is on explosive repetitions rather than maximal loads.
• Flexibility (3/10): Rotational medicine ball throws demand thoracic mobility and hip rotation, while pull-ups require shoulder flexibility for full range of motion.

Movements

• Push-Up
• Medicine Ball Throw
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a high-intensity interval workout with 32 total 10-second AMRAP intervals across 4 different movements. Breaking down by movement: Plyo Push Ups with weighted plates (8 rounds): Elite athletes can perform 2-3 reps per 10-second interval when fresh, degrading to 1-2 reps in later rounds due to fatigue. Average: 16-20 total reps. Rotational Medicine Ball Throws 20/14 (16 rounds total, 8+8): This is an explosive power movement. Elite athletes can achieve 3-4 throws per interval initially, degrading to 2-3 in later rounds. Average: 45-55 total reps. Chest-to-Bar Pull Ups (8 rounds): More demanding than regular pull-ups. Elite athletes start with 2-3 reps per interval, degrading significantly due to grip fatigue. Average: 12-16 total reps. The 20-second rest periods provide partial recovery but are insufficient for full restoration between intervals. Fatigue accumulates significantly across the 32 intervals. Total rep calculation: Elite (L9-L10): 20 plyo push-ups + 55 MB throws + 16 C2B pull-ups + 55 MB throws = 280-300 total reps. Advanced (L7-L8): 16 plyo push-ups + 48 MB throws + 12 C2B pull-ups + 48 MB throws = 240-260 total reps. Intermediate (L5-L6): 12 plyo push-ups + 40 MB throws + 8 C2B pull-ups + 40 MB throws = 200-220 total reps. Novice (L1-L3): 6 plyo push-ups + 28 MB throws + 4 C2B pull-ups + 28 MB throws = 120-160 total reps. This workout is similar to Fight Gone Bad in its interval structure but with shorter work periods and different movements. The high skill and strength demands of the movements create significant performance spread. Final targets - L10: ~290 reps, L5: ~210 reps, L1: ~130 reps.

Modality Profile

Push-Up and Chest-to-Bar Pull-Up are bodyweight gymnastics movements (2/3 = 67%), Medicine Ball Throw is a weightlifting movement with external load (1/3 = 33%), no monostructural cardio movements present