Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-volume bodyweight movements with no built-in rest. The 3-minute cap forces an aggressive pace, while the pull-up to push-up transition creates upper body interference. Most average athletes will struggle with unbroken sets, especially maintaining pull-up capacity after multiple rounds. The AMRAP sit-ups under fatigue adds volume punishment, making this substantially harder than individual movements suggest.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pull-ups and push-ups followed by max sit-ups tests upper body muscular endurance and core stamina extensively.
• Endurance (7/10): Five rounds with 3-minute cap creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between movements.
• Speed (6/10): Time cap creates urgency requiring quick transitions and efficient movement cycling to maximize rounds completed within constraints.
• Strength (3/10): Primarily bodyweight movements testing relative strength endurance rather than maximal force production capabilities.
• Flexibility (3/10): Pull-ups require shoulder mobility, push-ups need basic range, sit-ups demand hip flexion - moderate mobility requirements overall.
• Power (2/10): Minimal explosive demands; focus on sustained muscular output rather than rapid force development or ballistic movements.

Movements

• Pull-Up
• Push-Up
• Sit-Up

Benchmark Notes

This workout is scored by total reps completed, with 5 rounds of 20 pull-ups + 30 push-ups + AMRAP sit-ups in 3 minutes per round. I'll analyze this as a high-volume gymnastics workout similar to Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat). Movement breakdown per round: Pull-ups (20 reps): Elite athletes can maintain 1-1.5 sec/rep early rounds, degrading to 2-3 sec/rep with breaks in later rounds. Round 1-2: 25-30 sec, Round 3-4: 35-45 sec, Round 5: 45-60 sec. Push-ups (30 reps): 1-1.5 sec/rep fresh, degrading significantly after pull-ups due to shared muscle groups. Round 1-2: 35-45 sec, Round 3-4: 50-70 sec, Round 5: 70-90 sec. Sit-ups (AMRAP): Remaining time after pull-ups and push-ups, approximately 1 sec/rep. Round 1-2: 90-120 sec remaining = 90-120 reps, Round 3-4: 60-90 sec = 60-90 reps, Round 5: 30-60 sec = 30-60 reps. Total fixed reps: 250 (100 pull-ups + 150 push-ups). Sit-up potential: Elite 300-400, Advanced 200-300, Recreational 100-200. This gives total rep ranges of 550-650 for elite, 450-550 for advanced, 350-450 for recreational. However, the 3-minute cap per round creates significant time pressure. Many athletes will fail to complete all pull-ups and push-ups in later rounds, reducing totals. Adjusting for time constraints: L10 (Elite): 280 reps, L5 (Average): 200 reps, L1 (Beginner): 120 reps. Final targets - L10: 280 reps, L5: 200 reps, L1: 120 reps.

Modality Profile

All three movements (Pull-Up, Push-Up, Sit-Up) are bodyweight gymnastics movements with no external load or cyclical cardio components.