Workout Description

Why This Workout Is Hard

The 22-minute AMRAP format creates significant cumulative fatigue with no built-in rest. While individual elements are moderate (75lb barbell, 20lb wall balls), the high rep scheme (22 each) and movement combination targets both upper/lower body continuously. The row finisher prevents full recovery between rounds. Most athletes will complete 4-6 rounds but struggle maintaining intensity throughout due to shoulder fatigue from wall balls/push press sequencing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 22-minute AMRAP with high-volume movements and rowing creates significant cardiovascular demand. The mixed modal nature prevents complete exhaustion of any single system.
• Stamina (7/10): High rep scheme (22 reps) across multiple movements tests muscular endurance, particularly in shoulders and posterior chain through varied implements.
• Power (7/10): Multiple explosive movements: wall balls, power snatches, and box jumps require significant power output throughout the workout.
• Flexibility (6/10): Wall balls and power snatches require good overhead mobility, while box jumps and rowing demand hip flexibility.
• Speed (5/10): Efficient transitions between stations and maintaining a steady pace are crucial, but maximal speed isn't the primary focus.
• Strength (4/10): Moderate loads in power snatches and push press test strength endurance, but weights are submaximal to allow for high volume work.

Movements

• Wall Ball
• Power Snatch
• Box Jump
• Push Press
• Row

Scaling Options

Wall Balls: 14/10lb to target, reduce height 6-12". Power Snatch: 55/35lb or sub dumbbell power snatch. Box Jumps: 20/16" box or step-ups. Push Press: 55/35lb or strict press at lighter weight. Row: 15-18 calories. For beginners, consider 15 reps of each movement instead of 22. Time cap can be reduced to 15-18 minutes for scaled versions.

Scaling Explanation

Scale if unable to perform 15+ unbroken wall balls, cannot maintain proper snatch technique at prescribed weight, or struggle with box jump fatigue. Priority is maintaining consistent movement through full range of motion - reduce load/complexity to enable 2-3 minute rounds. Athletes should be able to complete at least 2 full rounds. Scale to achieve 12-15 RPE throughout workout. Form deterioration on Olympic lifts is key indicator for scaling weight.

Intended Stimulus

Moderate-length metabolic conditioning workout (15-25 minutes) targeting primarily the glycolytic and oxidative energy systems. The combination of light-moderate loads with high volume creates sustained metabolic stress. Primary challenge is maintaining consistent output while managing fatigue across multiple movement patterns.

Coach Insight

Break up wall balls into sets of 11-11 or 8-7-7 from the start. Power snatches should be quick singles or doubles - focus on efficient turnover rather than cycling. Box jumps can be step-downs to preserve legs. Push press sets of 7-8 early, likely dropping to 5-6 later. Row should be steady 1100-1200 cal/hour pace - resist sprinting. Transition quickly between movements but take 3-5 deep breaths before starting next movement. Most athletes complete 2-3 rounds. Watch form deterioration on power snatches and push press in later rounds.

Benchmark Notes

Analysis based on Cindy (AMRAP 20) anchor with adjustments: 1. Movement breakdown per round (110 total reps): - Wall Balls: 22 reps × 2.5s = 55s - Power Snatches: 22 reps × 3s = 66s - Box Jumps: 22 reps × 2s = 44s - Push Press: 22 reps × 2.5s = 55s - Row: 22 cals × 2s = 44s Base round time: 264s (4:24) 2. Transitions: 4 equipment changes × 8s = 32s per round 3. Fatigue multipliers: - Rounds 1-2: 1.0x (296s) - Rounds 3-4: 1.15x (340s) - Rounds 5-6: 1.25x (370s) - Rounds 7+: 1.4x (414s) 4. Set breaking patterns: - Wall balls: 12-10 reps - Power snatches: 8-8-6 reps - Box jumps: 12-10 reps - Push press: 8-8-6 reps Comparing to Cindy anchor (20 min AMRAP): - This workout is longer (22 min) - More complex movements - Higher volume per round - More transitions Projected targets: Men: L10: 8.2+ rounds L5: 5.9 rounds L1: 3.2 rounds Women: L10: 7.4+ rounds L5: 5.3 rounds L1: 2.8 rounds

Modality Profile

Of the 5 movements: Wall Ball (W), Power Snatch (W), Box Jump (G), Push Press (W), Row (M). Breakdown: 1 Gymnastics movement (Box Jump), 1 Monostructural movement (Row), and 3 Weightlifting movements (Wall Ball, Power Snatch, Push Press).