Workout Description

Why This Workout Is Very Hard

This 40-minute AMRAP creates extreme volume accumulation with minimal recovery. The wall balls and step-ups heavily tax the legs before a 2K row, creating significant interference. Most athletes will complete 2-3 rounds, meaning 4-6K of rowing plus 140-210 wall balls under fatigue. The continuous nature prevents recovery, and the combination of high leg volume with sustained cardio output pushes this beyond typical Hard workouts into Very Hard territory.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 40-minute AMRAP with a 2K row creates massive cardiovascular demand, testing aerobic capacity and heart rate sustainability over extended duration.
• Stamina (8/10): High volume wall balls and step-ups will exhaust leg and shoulder stamina, while the row adds posterior chain muscular endurance demands.
• Speed (6/10): AMRAP format demands efficient transitions between movements and maintaining consistent cycling speed to maximize total rounds completed in 40 minutes.
• Strength (4/10): Medicine ball weight provides moderate resistance for wall balls and step-ups, but not maximal strength testing like heavy barbell movements.
• Flexibility (3/10): Wall balls require overhead mobility and squat depth, step-ups need hip flexion, rowing demands posterior chain flexibility for proper mechanics.
• Power (3/10): Wall balls have explosive hip extension component, step-ups require some power for height, but rowing is more sustained than explosive.

Movements

• Wall Ball
• Medicine Ball Step-Up
• Row

Benchmark Notes

This 40-minute AMRAP contains 40 wall balls (20/14), 30 medicine ball step-ups (20#/14#, 24"/20"), and a 2K row per round. Breaking down each movement: Wall balls at 2.5-3 sec/rep = 100-120 sec fresh, step-ups at 2-2.5 sec/rep = 60-75 sec fresh, 2K row = 390-510 sec based on classic row anchors. Total fresh round time = 550-705 sec (9:10-11:45). However, this is an extremely demanding combination with significant fatigue accumulation. The 2K row alone will heavily tax the legs before wall balls and step-ups, while the wall balls will compromise the subsequent step-ups. Round 1: 550-650 sec, Round 2: 650-800 sec (18% fatigue increase), Round 3: 800-1000 sec (23% increase). Most athletes will struggle to complete 3 full rounds in 40 minutes (2400 sec). Elite athletes might achieve 2.8-3.2 rounds, intermediate athletes 1.5-2.0 rounds, and beginners may only complete 0.5-1.0 rounds. The combination of high-volume leg work with cardio creates a uniquely challenging workout that limits round completion significantly compared to typical AMRAPs. Final targets: L10: 2.9 rounds, L5: 1.7 rounds, L1: 0.5 rounds.

Modality Profile

Wall Ball and Medicine Ball Step Up are weighted movements (W), Row is monostructural cardio (M). With 2 weighted movements and 1 cardio movement, weightlifting dominates at 67%.