Sweatlas — Your Hybrid Training Map

Mary

Handstand push-ups, pistols, and pull-ups on a twenty-minute loop.

The workout (AMRAP 20 min)

  • As many rounds as possible in 20 minutes of:
  • 5 Handstand push-ups
  • 10 Pistols (alternating single-leg squats)
  • 15 Pull-ups

Estimated time: 20 min · score = rounds. Mary is a gymnastics-heavy AMRAP that demands skill under fatigue — the handstand push-ups and pistols punish sloppy technique long before your engine gives out. Settle into a sustainable rhythm rather than sprinting the opening rounds, because balance and pressing strength fade fast. Count your total rounds, with any partial reps as the tiebreak.

Standards

  • Score is total rounds completed in 20 minutes (each round = 30 reps)
  • Handstand push-up: head touches the floor, full arm lockout in the handstand
  • Pistol: full-depth one-legged squat, alternating legs each rep
  • Pull-up: chin over bar, arms fully extended at the bottom

Scaling

  • Pike push-ups or box HSPU for the handstand push-ups
  • Assisted or bench-supported pistols
  • Band-assisted pull-ups to keep rounds moving

Coaching tips

  • Kick up and knock out the HSPU while fresh — they're the first to break down.
  • Alternate pistol legs smoothly and use a fixed point of gaze for balance.
  • Break the pull-ups before failure so your next handstand push-ups stay honest.

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