Benchmark training
AMRAP 20 minutes: 5 handstand push-ups, 10 pistol squats, 15 pull-ups. A gymnastics-heavy test of skill and endurance.
The prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
As prescribed
Women · Rx
As prescribed
Workout format
amrap
Workout context
Mary is a challenging Girl WOD that tests gymnastics capacity over 20 minutes. Named in the CrossFit benchmark tradition, it requires proficiency in three advanced bodyweight movements.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Scale all movements significantly. Focus on consistent rounds.
PacingAim for 1 round every 3-4 minutes
MovementPike push-ups or box HSPU
ScalingPike push-ups instead of HSPU
Coach noteThis tests skill under fatigue
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Work for unbroken sets where possible. Target 6-8 rounds.
Pacing1 round every 2.5 minutes
MovementStrict or kipping HSPU
ScalingAbmat HSPU if needed
Coach noteShoulders tire fast
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Target 10+ rounds. Minimize breaks and maintain speed.
Pacing1 round every 2 minutes or less
MovementFast kipping HSPU
ScalingRx only
Coach note12+ rounds is elite
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
HSPU tire shoulders quickly
Pistols require practice
Pull-ups are the "rest"
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.