Workout Description

Why This Workout Is Very Hard

This 20-minute AMRAP combines high volume (300 total reps), complex gymnastics (muscle-ups, CTB pull-ups), and moderately heavy barbell cycling - all without built-in rest. The movement sequence creates compounding fatigue: grip-intensive gymnastics lead into heavy Olympic lifts, while the high-rep wall balls and double-unders create early metabolic fatigue. Most average CrossFitters won't complete one full round as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 300 total reps across varied movements challenges local muscular endurance in shoulders, posterior chain, and core. Volume accumulates quickly across rounds.
• Endurance (8/10): 20-minute AMRAP with high-volume gymnastics and Olympic lifts creates significant cardiovascular demand. No built-in rest and constant movement required for success.
• Power (8/10): Multiple explosive movements including double-unders, box jumps, Olympic lifts, and dynamic gymnastics require significant power output throughout.
• Flexibility (7/10): Overhead position for wall balls, full-depth squats, toes-to-bar, and Olympic lifts demand significant mobility throughout entire body.
• Speed (7/10): Quick transitions and efficient cycling of movements essential for maximizing rounds. Wall balls, double-unders, and burpees reward fast cycle rates.
• Strength (6/10): Moderate loads in Olympic lifts (145/100) combined with challenging gymnastics movements like muscle-ups and chest-to-bar pull-ups test strength capacity.

Movements

• Ring Muscle-Up
• Wall Ball
• Power Snatch
• Power Clean
• Chest-to-Bar Pull-Up
• Burpee
• Toes-to-Bar
• Jerk
• Box Jump
• Double-Under

Scaling Options

Wall Balls: 14/10lb to target, 12-14ft height. Double-unders: Single-unders (150 reps) or 50 alternating jumps. Box Jumps: 20/18" box or step-ups. TTB: Knee raises or V-ups. CTB Pull-ups: Regular pull-ups or ring rows. Barbell: 95/65lb or 75/55lb. Muscle-ups: 2 pull-ups + 2 dips per rep. Volume reduction option: Cut all reps by 40-50% for newer athletes. Time cap can remain at 20 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken CTB pull-ups when fresh, or if muscle-ups are not consistent singles. Barbell weight should be manageable for sets of 3-5 when fresh. Priority is maintaining movement quality and intensity throughout - scale to achieve 15-20 minute finish time. Athletes should be able to keep moving with minimal long breaks. If rest periods exceed 30 seconds or form deteriorates significantly, scaling is needed.

Intended Stimulus

Long-duration glycolytic/oxidative workout (15-25 minutes) designed to test both skill capacity and conditioning. Primary challenge is maintaining complex movements under fatigue while managing grip intensity. Energy systems transition from glycolytic-dominant early (wall balls/double-unders) to oxidative as workout progresses. Volume decreases as movement complexity increases.

Coach Insight

Break this into manageable chunks - treat first 4 movements as 'buy-in' at sustainable pace. Wall balls: sets of 15-20, Double-unders: sets of 25, Box jumps: sets of 10-15, TTB: sets of 5-8. Save grip for later complex movements. For barbell cycle (cleans/jerks/snatches), focus on quick singles or doubles with minimal rest. Muscle-ups will be most challenging under fatigue - plan for singles. Common mistake is going too fast on early movements and burning out grip. Consider chalk management strategy between pulling movements.

Benchmark Notes

This is a complex 20-minute AMRAP with similarities to both Cindy (20-min AMRAP) and Amanda (muscle-ups + Olympic lifts). Analysis breakdown: Movement time estimates per round: - 50 Wall Balls: ~125s (2.5s/rep) - 50 DUs: ~35s (0.7s/rep with transitions) - 40 Box Jumps: ~80s (2s/rep) - 40 T2B: ~100s (2.5s/rep) - 30 C2B: ~75s (2.5s/rep) - 30 Burpees: ~120s (4s/rep) - 20 Power Cleans: ~60s (3s/rep) - 20 Jerks: ~60s (3s/rep) - 10 Power Snatches: ~35s (3.5s/rep) - 10 Muscle-Ups: ~100s (10s/rep) Base round time: ~790 seconds (13:10) Factoring transitions and fatigue: - First round: 13:10 (fresh) - Second round: ~15:00 (1.15x fatigue) - Partial rounds thereafter Comparing to Cindy (20-min AMRAP) where L10 = 25-30 rounds of simpler movements, and Amanda where L10 = 7-8 minutes of muscle-ups + Olympic lifts, we expect elite athletes (L10) to complete 5.9-6.2 rounds. L10 (Elite): 5.9+ rounds L5 (Intermediate): 4.3 rounds L1 (Beginner): 2.1 rounds Female adjustments: - Slightly slower on wall balls and barbell cycling (20-30%) - More challenging muscle-ups and C2B - Overall ~15% fewer rounds expected

Modality Profile

Out of 10 movements: GYMNASTICS (6): Double-Under, Box Jump, Toes-to-Bar, Chest-to-Bar Pull-Up, Burpee, Ring Muscle-Up; MONOSTRUCTURAL (1): Double-Under (also counts as gymnastics); WEIGHTLIFTING (3): Wall Ball, Power Clean, Jerk, Power Snatch