Workout Description

Why This Workout Is Hard

This 30-minute partner AMRAP creates significant fatigue accumulation through high-volume bodyweight movements with minimal recovery. The 250 double-unders demand coordination under fatigue, while 60 push-ups and 50 wall balls create upper body/shoulder interference. Box jumps after wall balls challenge already-fatigued legs. The continuous nature with only partner rest periods prevents full recovery, making this substantially harder than individual movements suggest. Most athletes will need movement scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of bodyweight movements (60 push-ups, 50 wall balls, 60 grasshoppers) will severely test muscular endurance across multiple muscle groups.
• Endurance (8/10): A 30-minute partner AMRAP with continuous movement creates significant cardiovascular demand, testing aerobic capacity throughout the extended time domain.
• Speed (7/10): Partner format encourages fast transitions and cycling; double unders and box jumps reward quick, efficient movement patterns.
• Power (6/10): Box jumps and clap planks are explosive movements; double unders require coordination and power; wall balls have ballistic component.
• Flexibility (4/10): Wall balls, box jumps, and grasshoppers require moderate hip and shoulder mobility; clap planks demand some thoracic extension.
• Strength (3/10): Primarily bodyweight movements with light wall balls; minimal maximal strength requirements, more about strength endurance under fatigue.

Movements

• Double-Under
• Single-Under
• Push-Up
• Wall Ball
• Box Jump

Scaling Options

Reduce double unders to 200/400 singles. Scale push-ups to knee push-ups or incline push-ups. Use lighter wall ball (6/4 kg) or reduce target height. Lower box height to 50/40 cm or use step-ups. Modify clap planks to regular plank hold (30-45 seconds) or plank up-downs. Scale grasshoppers to mountain climbers or reduce range of motion.

Scaling Explanation

Scale if you cannot maintain movement quality for more than 2-3 reps at a time, or if any movement causes pain. Priority is maintaining 30-minute work capacity with good form over hitting Rx weights/movements. Athletes should be able to work consistently for 2-3 minute intervals. If completing less than 1 full round in 30 minutes, reduce overall volume by 20-30%.

Intended Stimulus

Long aerobic capacity workout targeting the oxidative energy system over 30 minutes. Primary challenge is sustained conditioning with partner coordination. Tests ability to maintain consistent work output while managing fatigue across multiple movement patterns. Partner format adds accountability and pacing strategy element.

Coach Insight

Establish clear partner transitions and stick to them - switch every 2-3 minutes or after completing full movements. Start conservatively at 70% effort for first 10 minutes, then build intensity. Break push-ups early (sets of 8-12), pace wall balls steadily, step down box jumps to preserve legs. Clap planks and grasshoppers will be grip and core limiters - break these into smaller sets. Communication with partner is key - call out when you need to switch.

Benchmark Notes

This 30-minute partner AMRAP contains 6 movements totaling 450 reps per round. Using Cindy (20-min AMRAP) as the closest anchor, elite athletes complete 25-30 rounds in 20 minutes. Scaling to 30 minutes with partner format and higher rep density: each round requires approximately 4 minutes for elite pairs (250 DU takes 75-90 sec, 60 push-ups in 60-75 sec, 50 wall balls in 75-90 sec, 40 box jumps in 60 sec, 50 clap planks in 90 sec, 60 grasshoppers in 75 sec, plus transitions). Partner work allows continuous movement but coordination adds 10-15% overhead. Elite teams should complete 7-8 rounds, with lower levels scaling proportionally based on movement efficiency and fatigue accumulation.

Modality Profile

7 movements total: 5 gymnastics (Double-Under, Single-Under, Push-Up, Box Jump, Clap Plank, Grasshopper) and 2 weightlifting (Wall Ball). 5/7 = 71% rounds to 70% G, 2/7 = 29% rounds to 30% W.