Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (rope climbs, wall walks, chest-to-bar pull-ups, ring dips) with minimal rest (15 seconds) across 12 total minutes of work. The continuous nature with inadequate recovery creates significant fatigue accumulation, especially affecting grip strength and upper body endurance. While individual movements might be manageable fresh, the combination of skill demands under mounting fatigue makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume bodyweight movements across multiple muscle groups will severely test muscular endurance, especially upper body pulling and pushing stamina.
• Endurance (8/10): Two rounds of 6-minute continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the extended duration.
• Flexibility (6/10): Wall walks demand shoulder and thoracic mobility, while rope climbs and walking lunges require good hip and ankle range of motion.
• Speed (6/10): AMRAP format with short rest periods demands efficient movement transitions and consistent pacing to maximize repetitions across all stations.
• Strength (4/10): Rope climbs and chest-to-bar pull-ups require significant relative strength, while other movements are more endurance-focused bodyweight exercises.
• Power (2/10): Primarily sustained effort movements with minimal explosive demands; rope climbs have some power component but overall emphasis is endurance.

Movements

• Walking Lunge
• Wall Walk
• Ring Dip
• Chest-to-Bar Pull-Up
• Rope Climb
• Row

Benchmark Notes

This is a 2-round AMRAP circuit with 6 movements per round, totaling 12 minutes of work time plus rest periods. Each movement gets 1 minute of work with 15 seconds rest between. Let me break down the rep potential per movement per minute: Rope Climbs (up to chain): Elite athletes can complete 8-12 climbs/minute when fresh, scaling down to 6-8 in later rounds. Average athletes: 4-6/minute fresh, 3-4 later. Beginners: 2-3/minute. Walking Lunges (25ft = 1 rep): This is essentially 25-foot segments. Elite athletes can complete 12-15 segments/minute, average 8-10, beginners 5-7. Wall Walks: Elite athletes can complete 15-20/minute when fresh, scaling to 12-15 later. Average: 8-12/minute, beginners: 4-6/minute. Row Calories: Elite rowers can maintain 18-22 cal/minute, average 12-16 cal/minute, beginners 8-12 cal/minute. Chest-to-Bar Pull-Ups: Elite athletes can maintain 25-35/minute when fresh, scaling to 20-25 later due to grip fatigue. Average: 15-20/minute, beginners: 8-12/minute. Ring Dips: Elite athletes can complete 20-30/minute when fresh, but this drops significantly in round 2 due to shoulder fatigue. Average: 12-18/minute, beginners: 6-10/minute. Fatigue considerations: Round 1 performed at baseline capacity, Round 2 sees 15-25% degradation due to accumulated fatigue, especially in grip-intensive movements (rope climbs, pull-ups) and shoulder-intensive movements (wall walks, ring dips). Estimated total reps across 12 minutes of work: - Elite (L9-L10): 400-450+ total reps - Advanced (L7-L8): 350-400 total reps - Intermediate (L5-L6): 280-350 total reps - Novice (L3-L4): 220-280 total reps - Beginner (L1-L2): 150-220 total reps This workout doesn't directly match any iconic benchmarks, but the high-volume, mixed-modal nature with significant grip and shoulder demands creates a challenging rep accumulation test. The 15-second rest periods are minimal, maintaining high intensity throughout. Final targets: L10: 450+ reps, L5: 300 reps, L1: 180 reps

Modality Profile

6 movements total: 4 Gymnastics (Rope Climb, Walking Lunge, Wall Walk, Chest-to-Bar Pull-Up, Ring Dip), 1 Monostructural (Row), 0 Weightlifting. Rounded to nearest percentage: 67% G, 17% M, 16% W.