Workout Description

Why This Workout Is Very Hard

Zimmerman combines high-skill gymnastics with a heavy barbell in a long 25-minute AMRAP. The 315/205-lb deadlift is near or above 1.5x bodyweight for many, demanding focus even at two reps. Chest-to-bar pull-ups and handstand push-ups accumulate quickly, taxing grip and pressing stamina. The extended duration magnifies fatigue and increases failure risk, so pacing and smart set management are essential.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High cumulative volume on pulling and pressing demands muscle endurance, especially for grip, lats, and shoulders across many small sets.
• Strength (7/10): The 315/205-lb deadlift is heavy under fatigue and forces bracing and safe singles; HSPU also require pressing strength.
• Endurance (6/10): Twenty-five minutes requires steady aerobic output and controlled breathing while cycling between gymnastics and heavy pulls without redlining early.
• Power (5/10): Explosiveness helps with aggressive hip drive on CTB and crisp barbell pulls, though sustained output matters more than peak power.
• Speed (4/10): Quick cycling isn’t the goal; controlled sets, short rests, and smooth transitions preserve capacity over 25 minutes.
• Flexibility (3/10): Requires shoulder and thoracic mobility for efficient kipping and stacked handstand positions, but not extreme ranges.

Scaling Options

Scale to: 25-min AMRAP — 11 Pull-Ups, 2 Deadlifts (225/155 lb), 10 Handstand Push-Ups • 25-min AMRAP — 9 Jumping Chest-to-Bar, 2 Deadlifts (185/125 lb), 8 Double DB Push Press (2x35/25) • 25-min AMRAP — 8 Ring Rows, 2 Deadlifts (155/105 lb), 10 Pike Push-Ups on Box

Scaling Explanation

These options preserve the pulling/pressing balance and stimulus while reducing load and skill so athletes can move continuously without frequent failures.

Intended Stimulus

A sustained, methodical grind that keeps you moving almost the entire 25 minutes. Maintain small, repeatable sets on the pull-ups and handstand push-ups, and treat deadlifts as crisp singles or tight doubles. Breathing should stay under control; avoid failure. The right scale lets you clear each round in 90–150 seconds without long breaks.

Coach Insight

Open at 70–80% effort, not faster. Break early: 6/5 on CTB, 6/4 or 4/3/3 on HSPU, and singles on the deadlifts. The one tip: Stop one rep shy of failure on gymnastics. Protect your capacity and your score. Common mistakes: Overpulling early CTB, letting your midline collapse on heavy deadlifts, and rushing into big HSPU sets that unravel later.

Benchmark Notes

Score is total rounds in 25 minutes. Hitting 6–8 rounds shows solid pacing and skill under fatigue. Fewer than 5 rounds suggests a limiter (likely HSPU or heavy deadlifts). Exceeding 10 rounds indicates elite efficiency. Choose a scale that keeps you moving with few breaks and no failed reps.

Modality Profile

Two of the three movements are gymnastics, and they dominate the time: 21 total bodyweight reps each round versus only two heavy deadlifts. The barbell is impactful but brief, so weightlifting time is smaller. No monostructural elements are present.

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