Workout Description

Why This Workout Is Medium

While pull-ups and single-arm waiter holds are individually challenging movements, the partner format provides built-in rest periods that prevent excessive fatigue accumulation. The average athlete can perform pull-ups in small sets, and the waiter hold, though demanding on shoulders and core, allows for switching when form breaks down. The 16-minute time cap keeps volume manageable, and the alternating work pattern maintains sustainable intensity throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Pull-ups test upper body pulling stamina while single arm overhead hold challenges shoulder and core stamina through isometric endurance.
• Endurance (7/10): 16-minute AMRAP with continuous partner switching creates sustained cardiovascular demand, though shorter duration limits pure aerobic stress.
• Strength (6/10): Pull-ups require significant relative strength, while overhead kettlebell hold demands considerable shoulder and core strength to maintain position.
• Speed (6/10): Partner switching creates urgency to maximize pull-up volume before fatigue, requiring efficient transitions and sustained pace throughout.
• Flexibility (4/10): Pull-ups require shoulder mobility and overhead position demands good shoulder and thoracic spine flexibility for proper kettlebell lockout.
• Power (2/10): Minimal explosive demand; pull-ups can be kipping but focus is on volume, overhead hold is purely isometric strength.

Movements

• Pull-Up
• Single-Arm Waiter Hold

Benchmark Notes

This is a 16-minute partner AMRAP where Partner A performs max pull-ups while Partner B holds a single-arm waiter's hold (53/35 lb KB). Teams switch when Partner A drops from the bar OR Partner B can no longer hold the KB overhead. The score is total pull-ups completed by both partners. Movement Analysis: - Pull-ups: 1-2 seconds per rep when fresh, but this becomes the limiting factor - Single-arm waiter's hold: Isometric hold that will fatigue quickly, especially with 53/35 lb loading - The constraint is the weaker partner's ability to maintain their position Strategy and Pacing: - Elite teams will have Partner A doing sets of 10-20 pull-ups while Partner B holds for 20-40 seconds - Average teams will see sets of 5-15 pull-ups with 15-30 second holds - Novice teams may only manage 3-8 pull-ups per set with 10-20 second holds - The waiter's hold becomes increasingly difficult as fatigue sets in, forcing more frequent switches Fatigue Considerations: - Minutes 1-4: Fresh performance, longest sets - Minutes 5-8: 15-20% degradation, shorter sets - Minutes 9-12: 25-35% degradation, frequent switches - Minutes 13-16: 40-50% degradation, very short sets Estimated Performance: - Elite (L9-L10): 25-30 switches, averaging 12-15 pull-ups per set = 300-350 total reps - Advanced (L7-L8): 30-35 switches, averaging 8-12 pull-ups per set = 240-300 total reps - Intermediate (L5-L6): 35-40 switches, averaging 6-10 pull-ups per set = 180-240 total reps - Novice (L2-L3): 40-50 switches, averaging 3-6 pull-ups per set = 90-150 total reps - Beginner (L1): 50+ switches, averaging 1-3 pull-ups per set = 60-90 total reps This workout is primarily limited by grip strength, shoulder stability for the waiter's hold, and pull-up capacity. The partnership dynamic means the weaker partner significantly impacts the team's score. Final targets: L10: 320+ reps, L5: 200 reps, L1: 80 reps

Modality Profile

Pull-Up is a bodyweight gymnastics movement, Single Arm Waiter Hold is a weighted external load movement. Two modalities present results in 50/50 split between Gymnastics and Weightlifting.