Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (double unders, handstand push-ups) with significant volume under time pressure. The 4-minute caps create forced intensity, while the movement combinations target different energy systems consecutively. Wall balls into air squats creates leg fatigue, then double unders require coordination under duress, followed by upper body pressing movements when already fatigued. The continuous nature with minimal rest between rounds amplifies difficulty beyond individual movement complexity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of wall balls, air squats, push-ups, and handstand push-ups will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Two 4-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout both rounds.
• Speed (6/10): AMRAP format rewards fast transitions and quick movement cycling, especially important for maximizing reps in the 4-minute windows.
• Power (5/10): Wall balls are ballistic and require hip drive power, double unders demand explosive coordination, creating moderate power requirements.
• Strength (4/10): Handstand push-ups require moderate upper body strength, while wall balls and bodyweight movements test relative strength endurance.
• Flexibility (3/10): Handstand push-ups demand shoulder mobility, wall balls require hip and ankle flexibility, but overall mobility demands are moderate.

Movements

• Double-Under
• Wall Ball
• Air Squat
• Handstand Push-Up
• Push-Up

Benchmark Notes

This workout consists of 2 identical rounds, each with a 4-minute AMRAP containing 30 double unders, 20 wall balls (20/14), 40 air squats, followed by another 4-minute AMRAP with 30 double unders, 15 handstand push-ups, and 30 push-ups. Total workout time is 16 minutes (2 rounds × 8 minutes per round). Since this is scored as 'Reps', I'm calculating total repetitions across all movements. Movement analysis per round: First AMRAP (4 min): 30 DU + 20 WB + 40 AS = 90 reps - Double unders: 30 × 0.5 sec = 15 sec - Wall balls: 20 × 2.5 sec = 50 sec - Air squats: 40 × 1.2 sec = 48 sec - Transitions: ~7 sec - Total cycle time: ~120 sec, allowing 2 full cycles = 180 reps per round Second AMRAP (4 min): 30 DU + 15 HSPU + 30 PU = 75 reps - Double unders: 30 × 0.5 sec = 15 sec - HSPU: 15 × 8 sec = 120 sec (major limiting factor) - Push-ups: 30 × 1.2 sec = 36 sec - Transitions: ~9 sec - Total cycle time: ~180 sec, allowing 1.3 cycles = ~98 reps per round Per round totals: 180 + 98 = 278 reps Two rounds with fatigue (1.1x multiplier on round 2): 278 + (278 × 0.9) = ~528 total reps However, the handstand push-ups create a significant bottleneck. Elite athletes might complete 1.5-2 full cycles of the second AMRAP, while recreational athletes may struggle to complete even one full cycle due to HSPU difficulty. Adjusting for realistic performance: - L10 (Elite): ~280 reps (strong HSPU capacity) - L5 (Average): ~200 reps (moderate HSPU sets) - L1 (Beginner): ~120 reps (scaled HSPU or very small sets) The benchmark spreads account for the high skill requirement of handstand push-ups, which creates larger performance gaps than typical movements.

Modality Profile

4 out of 5 movements are gymnastics (Double-Under, Air Squat, Handstand Push-Up, Push-Up) while 1 movement is weightlifting (Wall Ball). This gives us 80% gymnastics and 20% weightlifting.