Workout Description

Why This Workout Is Hard

This 12-minute AMRAP combines moderate-heavy loads (50/35 DB) with high-volume unilateral work creating significant fatigue accumulation. The overhead walking lunges demand core stability and shoulder endurance, while DB thrusters hit the same muscle groups continuously. The 90 total reps per round with no built-in rest creates substantial metabolic demand. Most athletes will need to break movements frequently and may scale weight.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of overhead lunges, wall balls, and thrusters will heavily tax muscular endurance, especially shoulders and legs.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (7/10): Overhead walking lunges demand significant shoulder mobility and hip flexibility, while thrusters require good overhead and squat mobility.
• Strength (6/10): Moderate loads (50/35 DB, 20/14 wall ball) require decent strength, particularly for overhead positions and thruster movement.
• Speed (6/10): AMRAP format rewards efficient transitions and consistent cycling speed, though grip fatigue may limit movement velocity.
• Power (4/10): Wall balls and thrusters have explosive components, but the sustained nature limits pure power expression throughout the workout.

Movements

• Overhead Walking Lunge
• Wall Ball
• Thruster

Benchmark Notes

This 12-minute AMRAP contains 4 movements per round: 30' Left Arm OH Walking Lunges (50/35), 15 Wall Balls (20/14), 30' Right Arm OH Walking Lunges (50/35), 15 DB Thrusters (50/35). Movement-by-movement breakdown: OH Walking Lunges require approximately 1.5-2 sec per foot of travel, so 30' takes 45-60 sec fresh. Wall Balls at moderate pace take 2-3 sec per rep, so 15 reps = 30-45 sec. DB Thrusters at 50/35 lbs take 2.5-3.5 sec per rep, so 15 reps = 37-52 sec. Total fresh round time: 142-217 sec (2:22-3:37). Adding transitions (10-15 sec between movements) brings one round to approximately 3:00-4:00 for average athletes. The combination of overhead carries, wall balls, and thrusters creates significant shoulder and leg fatigue. By round 2-3, expect 15-25% slowdown. Round 4+ will see 30-50% degradation due to grip fatigue from carries and metabolic stress. Elite athletes (L10) can maintain sub-3:00 rounds longer, completing 5.5+ rounds. Average athletes (L5) will complete 3.5 rounds as fatigue accumulates. Beginners (L1) may struggle with the overhead carries and complete 1.5 rounds. This workout is similar to shoulder-intensive AMRAPs but lacks a direct anchor comparison. The high skill demand of single-arm overhead carries combined with wall balls creates a unique fatigue pattern that limits round completion significantly.

Modality Profile

Overhead Walking Lunge is gymnastics (bodyweight movement), Wall Ball and Thruster are weightlifting (external load). 1 gymnastics movement and 2 weightlifting movements gives approximately 33% G and 67% W.