Workout Description

Why This Workout Is Hard

The 20-minute continuous AMRAP format creates significant fatigue accumulation without built-in rest. Weighted strict pull-ups (50/35) are challenging for most athletes, and grip/lat fatigue will compound over 20 minutes. The front-racked lunges maintain upper body loading while taxing legs and core. The combination of moderate-heavy loading with extended time domain and movement interference (grip fatigue affecting pull-ups) pushes this into Hard territory for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of weighted strict pull-ups and lunges will heavily tax upper body pulling stamina and leg muscular endurance over multiple rounds.
• Endurance (7/10): Twenty minutes of continuous work with weighted movements creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the AMRAP format.
• Strength (6/10): Moderate loading with 50/35lb dumbbells requires significant strength for strict pull-ups and front-racked lunges, especially as fatigue accumulates.
• Speed (5/10): Maintaining consistent round times and efficient transitions between movements becomes crucial for maximizing total rounds completed in twenty minutes.
• Flexibility (4/10): Front rack position demands shoulder and wrist mobility, while lunges require hip flexor and ankle flexibility for proper depth and positioning.
• Power (2/10): Strict pull-ups and controlled lunges are primarily strength-endurance movements with minimal explosive or ballistic components throughout the workout.

Movements

• Weighted Pull-Up
• Dumbbell Front Rack Walking Lunge

Benchmark Notes

This 20-minute AMRAP combines weighted strict pull-ups with front-racked dumbbell lunges, creating a challenging upper body and unilateral leg strength endurance test. Movement analysis: Weighted strict pull-ups (50/35 lb) are significantly more demanding than regular pull-ups, requiring 8-12 seconds per rep for most athletes due to the added load and strict requirement. The 100ft DB front-racked lunges (50/35 lb) take approximately 45-60 seconds per set, involving both unilateral leg strength and core stability under load. Round breakdown: Round 1 (fresh): Pull-ups 60-72 sec, transitions 10 sec, lunges 45-60 sec = 115-142 sec total. Rounds 2-3: Fatigue multiplier 1.1-1.2x, pull-ups become 66-86 sec, lunges 50-72 sec = 126-168 sec per round. Rounds 4-6: Multiplier 1.3-1.4x, pull-ups 78-101 sec, lunges 59-84 sec = 147-195 sec per round. Later rounds: Progressive breakdown with 1.5-2.0x multipliers as grip strength and pulling power deteriorate significantly. The weighted strict pull-ups become the major limiting factor, with athletes likely breaking into smaller sets (2-3 reps) with extended rest periods. I referenced Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as the closest anchor, where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds. However, this workout is substantially more demanding due to: 1) Weighted strict pull-ups vs. kipping pull-ups, 2) Heavy front-racked lunges vs. air squats, 3) Only 6 pull-ups but with 50/35 lb added weight. The weighted strict requirement and heavy loading reduces volume significantly - expecting roughly 35-40% of Cindy's round count. Final targets: L10: 10.9+ rounds (elite athletes), L5: 6.7 rounds (average CrossFitter), L1: 3.5 rounds (beginners/scaled).

Modality Profile

Both movements involve external load: Weighted Pull-Up adds weight to a bodyweight movement making it weightlifting, and Dumbbell Front Rack Walking Lunge uses dumbbells as external load.