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This workout challenge puts your full-body strength and coordination to the test with a 20-minute AMRAP (As Many Rounds As Possible). The focus? Maximum effort, clean form, and consistent movement using just a pair of parallettes. This challenge blends dynamic and static elements to target your upper body, core, and shoulders all at once.
You'll rotate through five different exercises - combining reps and holds - to complete as many rounds as you can within the 20-minute time cap. Whether you're working on form, endurance, or simply getting in a great workout, this format allows you to progress at your level while challenging your limits.
Here’s what the workout looks like:
You’ll begin with a tucked planche hold – a short but intense isometric movement that fires up your shoulders and core. From there, move into ten push-ups on parallettes, allowing for a deeper range of motion and cleaner technique. Next, you'll hit a 5-second L-sit hold, activating your hip flexors and abs while improving core control. The bench dips that follow strengthen your triceps and chest, giving your body a pressing challenge from a different angle. Finally, close out the round with a 10-second handstand hold, helping you build balance and shoulder endurance – whether freestanding or supported by a wall.
It’s a simple but demanding sequence that tests your strength, control, and consistency with every round.
You can rest whenever needed, but the goal is to stay focused and consistent: maintain clean form, stay in the zone, and push through until the 20 minutes are done.
Why Parallettes Are a Must-Have in Your Calisthenics Setup
Parallettes are one of the most versatile and effective tools in calisthenics. Whether you're a complete beginner or already deep into your journey, they provide massive value to your training. Their elevated design allows for deeper ranges of motion in push-ups and dips, and they reduce wrist strain thanks to the neutral grip – a big win, especially if you're new to bodyweight training.
They’re also incredibly versatile. From push-ups and dips to L-sits, tuck planches, and even handstands – parallettes support a wide range of exercises that improve your strength, control, and mobility. They’re perfect for both dynamic movements and static holds.
Another major benefit? Portability. GORNATION Parallettes are designed to be lightweight yet stable, making them ideal for training at home, in the park, or on the go. They're compact, easy to store, and quick to set up wherever you are. Once you've trained with them, you'll wonder how you ever did calisthenics without them.
Tips to Maximize Your Performance
To get the most out of this Challenge, a good warm-up is essential. Make sure to prep your wrists, shoulders, and core with dynamic movements and mobility drills – it will help you move better and reduce the risk of injury.
Grip is another game changer: using liquid chalk gives you more control, especially when holding static positions like the L-sit or handstand. A solid grip means more focus on your form and less worrying about slipping.
Keep in mind that AMRAP doesn’t mean rushing through the exercises. The key is controlled, clean movement throughout the 20 minutes. If you’re starting to fatigue, slow down your reps rather than sacrificing form.
Lastly, make sure to set a visible 20-minute countdown before you begin. This keeps you accountable and focused throughout the entire workout.
Recommended Equipment for This Challenge
To complete the workout effectively and safely, a solid pair of parallettes is essential. They give you the elevation and stability needed for exercises like push-ups, dips, L-sits, and handstand holds. Whether you prefer wooden or metal models, GORNATION offers a variety of options tailored to your skill level and training goals.
For better grip and performance, especially during holds, we recommend using liquid chalk. It reduces slipping and gives you more control in every rep. Wrist wraps can also be a great addition for added joint support, especially during planche or handstand work.
If you’re looking to increase the difficulty and challenge your strength even more, consider adding a weight vest. It adds extra resistance to each movement, especially dips, push-ups, and holds – perfect for advanced athletes looking to level up.
Show Up, Don’t Give Up
Every rep counts, and every round brings you closer to a stronger version of yourself. Whether you're doing this challenge alone at home or with a group of friends, remember: it's you vs. you.
