Workout Description
AMRAP in 12 minutes
Buy-In:
80 calorie Row
Then AMRAP in remaining time:
6 Deadlifts (315/255 lb)
29 Double-Unders
18 Wall Ball Shots (20/14 lb)
Why This Workout Is Hard
A 12-minute AMRAP starting with a large row buy-in, followed by rounds of heavy deadlifts, double-unders, and wall balls.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Deadlifts at 315/255 lbs are very heavy for 6 reps in an AMRAP after a large row. Wall balls are lighter but add to fatigue. This WOD has a strong strength component.
- Endurance (7/10): AMRAP in 12 minutes with an 80-calorie row buy-in, then rounds of 6 heavy deadlifts (315/255 lb), 29 double-unders, and 18 wall ball shots (20/14 lb). The large row buy-in followed by a triplet with heavy lifting, skill, and conditioning creates a demanding test within a short timeframe.
- Stamina (7/10): The 80-cal row is a significant stamina test. Cycling heavy deadlifts (posterior chain/grip), DUs (calf/coordination), and wall balls (leg/shoulder) in the remaining time further tests muscular endurance under fatigue.
- Power (7/10): Deadlifts, if performed with speed, and wall balls (squat and throw) are power movements. DUs are plyometric. Rowing for speed demands power. Maintaining power after the row and with heavy DLs is key.
- Speed (6/10): A fast row buy-in is crucial to maximize time for AMRAP rounds. Then, efficient cycling of all three movements with minimal rest is important.
- Flexibility (3/10): Requires good hamstring/hip mobility for heavy deadlifts. Full squat depth for wall balls. Wrist/shoulder for DUs. Basic rowing mechanics.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).
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