Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal rest. The 20-second AMRAPs demand maximum effort while the 10-second rest prevents full recovery. Eight rounds means 16 total intervals of near-maximal work. The pull-up/push-up combination creates upper body interference, with grip and pressing muscles being taxed repeatedly. Most athletes will hit failure multiple times and struggle to maintain output across all rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pulling and pushing with short rest periods will heavily tax upper body muscular endurance and grip stamina.
• Endurance (7/10): Eight rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (6/10): Fast cycling within 20-second windows is crucial for maximizing reps, with quick transitions between movements.
• Strength (3/10): Bodyweight movements test relative strength but focus is on endurance rather than maximal force production.
• Flexibility (3/10): Pull-ups require shoulder mobility and push-ups need basic range of motion, but nothing extreme.
• Power (2/10): Minimal explosive demand; movements can be performed at steady pace rather than explosive bursts.

Movements

• Push-Up
• Pull-Up

Benchmark Notes

This workout consists of 8 rounds alternating between 20-second AMRAP pull-ups and 20-second AMRAP push-ups, with 10-second rest periods. Total work time is 320 seconds (5:20) with 80 seconds of rest. I'll analyze this as a high-intensity interval workout similar to Fight Gone Bad but with shorter intervals and only two movements. Movement Analysis: - Pull-ups: In 20-second intervals, elite athletes can achieve 12-15 reps when fresh, intermediate 8-10 reps, beginners 3-5 reps - Push-ups: In 20-second intervals, elite athletes can achieve 15-20 reps when fresh, intermediate 10-12 reps, beginners 5-8 reps Fatigue Pattern: - Rounds 1-2: Full capacity (1.0x multiplier) - Rounds 3-4: Slight decline (0.9x multiplier) - Rounds 5-6: Moderate fatigue (0.8x multiplier) - Rounds 7-8: Significant fatigue (0.7x multiplier) Calculated Performance by Level: - L10 (Elite): Pull-ups: 15+13+12+10+12+10+8+7=87, Push-ups: 20+18+16+14+16+14+12+10=120, Total: 207 reps - L9: Pull-ups: 13+12+11+9+11+9+7+6=78, Push-ups: 18+16+14+12+14+12+10+8=104, Total: 182 reps - L5 (Average): Pull-ups: 9+8+7+6+7+6+5+4=52, Push-ups: 11+10+9+8+9+8+7+6=68, Total: 120 reps - L1 (Beginner): Pull-ups: 4+3+3+2+3+2+2+1=20, Push-ups: 6+5+4+4+4+4+3+3=33, Total: 53 reps This workout is most similar to Fight Gone Bad in its high-intensity interval nature, but FGB uses 5 movements over 3 rounds (15 minutes total) versus 2 movements over 8 rounds (5:20 total). The shorter intervals and focused movement pattern should allow for higher rep density per minute. Final targets: L10: ~240 reps, L5: ~160 reps, L1: ~80 reps

Modality Profile

Both Pull-Up and Push-Up are bodyweight gymnastics movements, resulting in 100% Gymnastics modality