Workout Description
AMRAP 15 minutes:
3 Lateral Burpees Over the Dumbbell* (50/35 lb)
3 Dumbbell Hang Clean-to-Overheads* (50/35 lb)
30 ft Walking Lunge (2x15 feet)
*After completing each round add 3 reps to the Burpees and Hang Clean-to-Overheads.
Why This Workout Is Medium
A 15-minute AMRAP with increasing reps of burpees and dumbbell C2OH, interspersed with lunges. Tests endurance and pacing.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A 15-minute AMRAP with increasing reps of lateral burpees over dumbbell and dumbbell hang clean-to-overheads (50/35 lb), interspersed with constant 30ft walking lunges. Tests cardiovascular endurance and pacing with escalating work demands.
- Stamina (7/10): The escalating reps of burpees (full-body stamina) and DB hang C2OH (unilateral full-body/shoulder/grip stamina), plus constant lunges (leg stamina), will test the ability to sustain output as volume per round increases.
- Power (6/10): DB hang clean-to-overheads are explosive movements. Lateral burpees also have an explosive jump component. Maintaining power as reps increase is challenging.
- Speed (6/10): Fast cycling of burpees and DB C2OH is key, especially in early rounds. Managing the increasing reps while maintaining lunge pace becomes a pacing challenge.
- Strength (5/10): Dumbbell hang clean-to-overheads at 50/35 lbs are a moderate load, testing unilateral strength endurance. Lunges and burpees are primarily bodyweight.
- Flexibility (3/10): Requires mobility for DB hang C2OH (clean catch, overhead). Basic mobility for burpees and lunges.
Modality Profile
A triplet of two gymnastics movements (Burpee, Lunge) and one weightlifting movement (DB Hang Clean-to-Overhead). Profile: 67% G, 33% W.
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