Workout Description

Why This Workout Is Hard

This 14-minute AMRAP creates significant fatigue accumulation through continuous work with no built-in rest. The front-racked reverse lunges at 135/95 become increasingly challenging as grip and core fatigue from wall walks, while double-unders demand coordination under mounting exhaustion. The combination of moderate loading, skill demands, and sustained pace over 14 minutes will force most athletes to scale weight or break movements frequently.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume double unders, weighted lunges, and wall walks will heavily tax muscular endurance across multiple muscle groups over 14 minutes.
• Endurance (7/10): A 14-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (7/10): Wall walks require exceptional shoulder and thoracic mobility, while front rack position demands wrist, shoulder, and ankle flexibility for lunges.
• Strength (6/10): Front racked reverse lunges at 135/95 lbs require significant leg and core strength, while wall walks demand upper body strength.
• Speed (6/10): AMRAP format rewards efficient transitions and quick cycling through movements, especially maintaining double under rhythm and wall walk pace.
• Power (4/10): Double unders require some explosive calf and coordination power, but the sustained nature limits pure power expression throughout.

Movements

• Wall Walk
• Front Rack Lunge
• Double-Under

Benchmark Notes

This 14-minute AMRAP contains 30 double unders, 6 front racked reverse lunges (135/95), and 8 wall walks per round. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 30 Double Unders: 15-20 seconds fresh (0.5 sec/rep in rhythm) - 6 Front Racked Reverse Lunges (135/95): 18-24 seconds (3-4 sec/rep with heavy load) - 8 Wall Walks: 80-120 seconds (10-15 sec/rep, highly fatiguing) - Transitions: 10-15 seconds total Round 1 (fresh): 123-179 seconds Round 2: 135-197 seconds (1.1x fatigue) Round 3: 148-215 seconds (1.2x fatigue) Round 4: 160-233 seconds (1.3x fatigue) Round 5: 172-251 seconds (1.4x fatigue) Round 6+: 185+ seconds (1.5x+ fatigue) Wall walks are the major limiting factor - they're extremely taxing on shoulders and core, causing significant fatigue accumulation. The front racked lunges add leg fatigue, while double unders become harder as coordination degrades. Elite athletes (L10) might complete 8-9 rounds with efficient wall walk technique and minimal rest. Average CrossFitters (L5) would likely complete 5-6 rounds as wall walks slow dramatically. Beginners (L1) might struggle to complete 3-4 rounds due to wall walk difficulty. No direct anchor match exists, but this resembles high-fatigue gymnastics AMRAPs. The wall walk volume creates a bottleneck similar to handstand push-up intensive workouts. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Double-Under and Wall Walk are gymnastics movements (bodyweight coordination and bodyweight strength), while Front Rack Lunge is a weightlifting movement with external load. Two gymnastics movements out of three total gives 67% gymnastics, 33% weightlifting.