AMRAP 15 mins: 5 Burpee Pull-Ups + 10 Shuttle Runs (1 rep = 25 ft out + 25 ft back), adding 5 burpee pull-ups each round. Immediately followed by 23.2b.
Primary movement: Burpee Pull-Ups/Shuttle Runs
Open 23.2a paired two of fitness's most humbling inventions: the burpee pull-up - a full burpee finished by jumping to a bar overhead - and shuttle runs, in an ascending ladder where the burpee sets grow by five each round. It's grunt work elevated to sport: no load, no complex skill, just full-body coordination and an engine that must survive both horizontal sprinting and vertical jumping-pulling. And when the 15 minutes end, a max thruster is waiting.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 60 | 55 |
| intermediate | 85 | 78 |
| advanced | 110 | 100 |
| elite | 135+ | 125+ |
Total reps in 15 minutes (shuttles count per 50-ft rep).
Burpee pull-ups in a fluid single motion - burpee, stand, one step, jump-pull - because separating the pieces doubles the cost. Shuttle runs low and flat with tight turns; stand tall only at the pull-up bar. The ladder means the last rounds are burpee marathons: keep the first three rounds at 80% and treat the shuttles as breathing lanes. Remember 23.2b: bank 30 seconds of composure at the end if a meaningful thruster matters to your score.
Scaled: burpees to a target instead of pull-up finish, same shuttle runs.
Log every result, see your progress over time, and know exactly where you stand.