Workout Description

Why This Workout Is Hard

This workout combines high-volume bodyweight movements across 25 minutes of near-continuous work with minimal rest. The burpee pull-ups create significant grip and pulling fatigue that compounds into hand release push-ups and wall balls. Double unders under fatigue become increasingly difficult. While individual movements are manageable, the cumulative effect of 5 rounds with only 1-minute breaks between creates substantial metabolic and muscular fatigue that will challenge most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume bodyweight movements across multiple rounds will exhaust upper body pulling, pushing, and leg muscular endurance with accumulated fatigue.
• Endurance (8/10): Five rounds of continuous 1-minute AMRAPs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the 29-minute workout.
• Speed (7/10): AMRAP format demands fast cycling between movements and quick transitions to maximize reps within each 1-minute window across all stations.
• Power (6/10): Wall balls and double unders are explosive movements, while burpee pull-ups require power to jump and pull up to the elevated bar.
• Strength (4/10): Burpee pull-ups to 6-inch reach and wall balls provide moderate strength demands, but primarily tests strength endurance rather than maximal force.
• Flexibility (3/10): Burpee pull-ups require overhead mobility, wall balls demand squat depth, and rowing needs hip hinge flexibility for proper mechanics.

Movements

• Row
• Wall Ball
• Double-Under
• Hand Release Push-Up
• Burpee Pull-Up

Benchmark Notes

This is a 25-minute AMRAP with 5 different movements in 1-minute stations with 1-minute rest between rounds. I'll analyze each movement's rep potential per minute and apply fatigue across 5 rounds. Movement Analysis (per minute, fresh state): - Burpee Pull-Ups: 8-15 reps (complex movement, 6-8 seconds per rep including jump to bar) - Row Calories: 12-20 calories (moderate pace sustainable for 1 minute) - Hand Release Push-Ups: 15-25 reps (2-3 seconds per rep with hand release) - Wall Balls (20/14): 20-35 reps (2-3 seconds per rep, sustainable pace) - Double Unders: 40-80 reps (but scored as 4-8 since 10 DUs = 1 rep) Round-by-Round Breakdown with Fatigue: Round 1 (fresh): Elite ~75 reps, Average ~50 reps, Novice ~30 reps Round 2 (1.05x fatigue): Elite ~71 reps, Average ~48 reps, Novice ~29 reps Round 3 (1.15x fatigue): Elite ~65 reps, Average ~43 reps, Novice ~26 reps Round 4 (1.25x fatigue): Elite ~60 reps, Average ~40 reps, Novice ~24 reps Round 5 (1.35x fatigue): Elite ~56 reps, Average ~37 reps, Novice ~22 reps Total Projected Reps: - Elite (L9-L10): 327-350 reps - Advanced (L7-L8): 280-320 reps - Average (L5-L6): 218-250 reps - Novice (L2-L3): 131-160 reps - Beginner (L1): 100-130 reps The closest anchor is Fight Gone Bad (3 rounds, 5 movements, 1-minute stations) with L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. However, this workout has 5 rounds instead of 3, but includes 1-minute rest between rounds which FGB doesn't have. The rest periods help maintain output but the extra 2 rounds add significant fatigue. I'm scaling FGB down by approximately 20% to account for the longer duration and cumulative fatigue despite the rest. Final targets: L10: ~500 reps, L5: ~340 reps, L1: ~180 reps

Modality Profile

5 movements total: Burpee Pull Up (G), Row (M), Hand-Release Push-Up (G), Wall Ball (W), Double-Under (G). 3 Gymnastics movements (60%), 1 Monostructural (20%), 1 Weightlifting (20%).