Workout Description

Why This Workout Is Hard

Two back-to-back AMRAPs create significant fatigue accumulation with minimal recovery. The first AMRAP combines high-volume wall balls with skill-demanding HSPU under fatigue. After only 1 minute rest, athletes face moderately heavy squat snatches (technical lift) while already fatigued, followed by more pushing movements. The continuous nature, skill demands under fatigue, and movement interference (shoulders hit repeatedly) elevate this beyond medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume wall balls and air squats combined with challenging upper body movements test muscular endurance across multiple muscle groups.
• Endurance (7/10): Two 4-minute AMRAPs with minimal rest create significant cardiovascular demand, requiring sustained aerobic output throughout both intervals.
• Flexibility (7/10): Overhead squat position in snatches and handstand push-ups require substantial shoulder and hip mobility to execute properly.
• Strength (6/10): Handstand push-ups require significant relative strength, while squat snatches at 135/95 demand moderate absolute strength under fatigue.
• Power (6/10): Squat snatches are explosive Olympic lifting movements, while wall balls require hip drive and power generation from the legs.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially between wall balls and handstand push-ups in first interval.

Movements

• Wall Ball
• Push-Up
• Air Squat
• Squat Snatch
• Handstand Push-Up

Benchmark Notes

This workout consists of two 4-minute AMRAPs separated by 1 minute rest. I'll analyze each AMRAP separately then combine. AMRAP 1 (4 minutes): 21 Wall Balls (20/14) + 7 Handstand Push-Ups - Wall balls: 21 reps at 2.5-3 sec/rep = 52-63 seconds - Handstand push-ups: 7 reps at 8-12 sec/rep in complex WODs = 56-84 seconds - Transitions: ~5 seconds - Total cycle time: 113-152 seconds - Elite athletes (L10): 2 full rounds + partial = ~35-42 reps - Average athletes (L5): 1.5 rounds = ~21-28 reps - Beginners (L1): 1 round = ~14-21 reps AMRAP 2 (4 minutes): 3 Above Knee Squat Snatch (135/95) + 7 Push-Ups + 21 Air Squats - Squat snatches: 3 reps at 3-4 sec/rep = 9-12 seconds - Push-ups: 7 reps at 1.5 sec/rep = 10.5 seconds - Air squats: 21 reps at 1.5 sec/rep = 31.5 seconds - Transitions: ~10 seconds - Total cycle time: 61-74 seconds - Elite athletes (L10): 3-4 full rounds = ~93-124 reps - Average athletes (L5): 2-3 rounds = ~62-93 reps - Beginners (L1): 1-2 rounds = ~31-62 reps Combined totals: - L10 (Elite): 128-166 reps, using 140 as conservative estimate - L5 (Average): 83-121 reps, using 100 as middle estimate - L1 (Beginner): 45-83 reps, using 60 as estimate The second AMRAP is more rep-dense but requires technical proficiency with the squat snatch. The handstand push-ups in the first AMRAP will be the major limiting factor for most athletes. I referenced Cindy (AMRAP 20) as a baseline anchor, scaling down proportionally for the shorter time domains and higher skill requirements. Final targets: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

3 Gymnastics movements (Handstand Push-Up, Push-Up, Air Squat) and 2 Weightlifting movements (Wall Ball, Squat Snatch). 3/5 = 60% G, 2/5 = 40% W, 0% M.