Workout Description
AMRAP in 12 minutes
150 Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups
Why This Workout Is Very Hard
A demanding 12-minute triplet featuring high-volume wall balls, double-unders, and a significant set of muscle-ups, a high-skill gymnastics movement that serves as a major bottleneck.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A demanding 12-minute AMRAP chipper: 150 wall balls (20/14 lb), 90 double-unders, then 30 muscle-ups. This tests endurance across high-volume conditioning, skill, and high-skill gymnastics, with muscle-ups being a major bottleneck. (Identical to 12.4)
- Stamina (8/10): Performing 150 wall balls will severely tax leg and shoulder stamina. 90 double-unders test calf/coordination stamina. Attempting 30 muscle-ups at the end demands exceptional upper body pulling/pushing stamina and grip.
- Strength (6/10): Muscle-ups require significant relative upper body strength. Wall balls, while light, contribute to strength demand through sheer volume.
- Power (6/10): Wall balls (squat and throw) and muscle-ups are explosive movements. Double-unders have a plyometric component. Maintaining power after high-volume wall balls is key.
- Flexibility (5/10): Excellent shoulder/wrist mobility for muscle-ups. Full squat depth for wall balls. Wrist/shoulder mobility for DUs.
- Speed (5/10): Efficient cycling of wall balls and DUs is important to reach the muscle-ups quickly. Managing fatigue for the muscle-ups is critical for scoring well.
Modality Profile
A triplet of two gymnastics movements (DU, Muscle-up) and one weightlifting movement (Wall Ball). Profile: 67% G, 33% W.
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