AMRAP 20 mins: 5 Handstand push-ups, 10 Alt Pistols, 15 Pull-ups
Primary movement: Advanced Gymnastics (Pistols)
Mary is the advanced-gymnastics sister of Cindy: as many rounds as possible in 20 minutes of 5 handstand push-ups, 10 alternating pistols and 15 pull-ups. Same time domain, same AMRAP format, but every movement is a skill test. Mary measures how automatic your high-skill gymnastics are - athletes who have to think about each HSPU or pistol bleed time everywhere, while efficient movers turn it into a pure conditioning workout.
| Level (Rounds) | Men | Women |
|---|---|---|
| beginner | 5 | 4 |
| intermediate | 9 | 8 |
| advanced | 13 | 12 |
| elite | 16+ | 15+ |
Go unbroken on HSPU (only 5 per round) but respect them - kipping saves shoulders for the pull-ups. Find a pistol rhythm with a consistent breathing pattern; rushing pistols causes balance misses that cost more than slow reps. Break pull-ups 8-7 or 5-5-5 from the first round. Aim for consistent round splits (write your round pace on the whiteboard and check it every 5 rounds).
Scaled: 5 pike push-ups, 10 pistols-to-box or lunges, 15 banded pull-ups or ring rows - same 20 minutes. If you have HSPU but not pistols (or vice versa), scale only the missing movement to keep the Rx stimulus where you can.
Log every result, see your progress over time, and know exactly where you stand.