8 ROUNDS:20 Second AMRAP: Pull Ups10 Second REST20 Second AMRAP: Push Ups10 Second REST
Movements
Pull-Up
Push-Up
Benchmark Notes
This is an 8-round AMRAP with alternating 20-second pull-ups and push-ups, separated by 10-second rests. Each round consists of one 20-second pull-up set and one 20-second push-up set. Fresh pull-up rate: 1-2 sec per rep = 10-20 reps per 20 seconds. Fresh push-up rate: 1-1.5 sec per rep = 13-20 reps per 20 seconds. Fatigue progression: Rounds 1-2 (1.0x), Rounds 3-4 (1.1x), Rounds 5-6 (1.2x), Rounds 7-8 (1.3x). Pull-ups per round by level: L10: 12,11,10,9 (42 total), L5: 8,7,6,5 (26 total), L1: 4,3,2,2 (11 total). Push-ups per round by level: L10: 15,14,13,12 (54 total), L5: 10,9,8,7 (34 total), L1: 6,5,4,4 (19 total). Total reps calculated as sum of pull-ups and push-ups across all 8 rounds. L1: 30 reps, L5: 60 reps, L10: 96 reps. The 10-second rests between movements are insufficient for full recovery, creating cumulative fatigue that significantly impacts later rounds.
8 ROUNDS:20 Second AMRAP: 10 Second REST20 Second AMRAP: 10 Second REST
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
This is an 8-round AMRAP with alternating 20-second pull-ups and push-ups, separated by 10-second rests. Each round consists of one 20-second pull-up set and one 20-second push-up set. Fresh pull-up rate: 1-2 sec per rep = 10-20 reps per 20 seconds. Fresh push-up rate: 1-1.5 sec per rep = 13-20 reps per 20 seconds. Fatigue progression: Rounds 1-2 (1.0x), Rounds 3-4 (1.1x), Rounds 5-6 (1.2x), Rounds 7-8 (1.3x). Pull-ups per round by level: L10: 12,11,10,9 (42 total), L5: 8,7,6,5 (26 total), L1: 4,3,2,2 (11 total). Push-ups per round by level: L10: 15,14,13,12 (54 total), L5: 10,9,8,7 (34 total), L1: 6,5,4,4 (19 total). Total reps calculated as sum of pull-ups and push-ups across all 8 rounds. L1: 30 reps, L5: 60 reps, L10: 96 reps. The 10-second rests between movements are insufficient for full recovery, creating cumulative fatigue that significantly impacts later rounds.
