Workout Description

Why This Workout Is Very Hard

A long AMRAP with high skill, volume, and variety. Tests endurance, coordination, and gymnastics capacity.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): AMRAP in 20 minutes of a long round: 50 Wall Balls, 100 DUs, 50ft HSW, 100 DUs, 50 cal Row, 100 DUs, 50ft HSW, 100 DUs. This tests broad GPP, requiring endurance across conditioning, skill, gymnastics, and monostructural cardio over a sustained period.
• Stamina (8/10): High volume of wall balls (leg/shoulder), DUs (calf/coordination), HSW (shoulder/core), and rowing (full body) per round. Repeating this for 20 minutes will exhaust multiple specific endurance capacities.
• Power (6/10): Wall balls are explosive. Rowing for calories and DUs have power components. Maintaining power output through the long, varied rounds is key.
• Flexibility (5/10): Requires mobility for wall balls (squat). Shoulder/wrist mobility for DUs and HSW. Basic rowing mechanics.
• Speed (5/10): Efficient cycling of all movements and quick transitions are crucial for maximizing rounds. Proficiency in DUs and HSW is vital for a good score.
• Strength (4/10): Wall balls (20/14lb) are light-moderate. Handstand walk requires high relative upper body and core strength/stability. Rowing involves leg drive. The primary challenge is volume and skill endurance.

Modality Profile

A couplet of a monostructural, high-skill movement (Double-Unders) and a pure gymnastics movement (Ring Muscle-Ups). The stimulus is balanced between skill-based cardio and high-level gymnastics.

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