Workout Description

Why This Workout Is Very Hard

A demanding 13-minute chipper-style AMRAP with large sets of heavy deadlifts, wall balls, rowing, and handstand push-ups. Tests strength endurance, work capacity, and gymnastics skill.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A demanding 13-minute chipper-style AMRAP with large sets: 55 deadlifts (225/155 lb), 55 wall ball shots (20/14 lb), 55 calorie row, and 55 handstand push-ups. This tests strength endurance, work capacity across different modalities, and gymnastics skill under significant fatigue.
• Stamina (9/10): Performing 55 reps of heavy deadlifts, wall balls, HSPU, and a 55-cal row will severely tax posterior chain/grip stamina, leg/shoulder stamina, pushing stamina, and full-body rowing stamina.
• Strength (7/10): Deadlifts at 225/155 lbs are a heavy load for 55 reps. Handstand push-ups require significant relative upper body pressing strength. Wall balls add to strength demand through volume.
• Power (6/10): Deadlifts, if performed with speed, and wall balls (squat and throw) are power movements. Rowing for calories demands power per stroke. Kipping HSPU also utilize power.
• Speed (5/10): Efficient transitions between movements and consistent pacing are crucial. Managing fatigue across the four distinct, high-volume elements is key.
• Flexibility (4/10): Requires good hamstring/hip mobility for deadlifts, full squat depth for wall balls, and shoulder/wrist mobility for HSPU. Basic rowing mechanics.

Modality Profile

A chipper of one gymnastics movement (HSPU), one monostructural row, and two weightlifting movements (Deadlift, Wall Ball). Profile: 50% W, 25% G, 25% M.

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