Workout Description

Why This Workout Is Hard

This 11-minute AMRAP creates significant cumulative fatigue through continuous movement with heavy carries. The 50/35lb dumbbells challenge grip strength across multiple modalities - front-rack lunges tax legs and core, hand-release push-ups hit shoulders already fatigued from carries, wall walks demand shoulder stability under fatigue, and the varied carry positions (overhead, farmer's) create sustained grip and core demands. The continuous nature with no built-in rest makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of lunges, push-ups, wall walks, and extended carries will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): An 11-minute AMRAP with continuous movement and carries creates significant cardiovascular demand, testing aerobic capacity throughout the duration.
• Flexibility (6/10): Wall walks demand significant shoulder and thoracic mobility, while front-racked lunges require ankle and hip flexibility for proper positioning.
• Speed (5/10): Steady pacing crucial for 11 minutes, with efficient transitions between movements and carries to maximize rounds completed.
• Strength (4/10): Moderate dumbbell loads (50/35) for carries and front-racked lunges provide meaningful strength challenge but not maximal effort.
• Power (2/10): Minimal explosive movement requirements; primarily sustained effort with controlled tempos throughout all movements and carries.

Movements

• Dumbbell Walking Lunge
• Hand Release Push-Up
• Wall Walk
• Overhead Carry
• Farmer Carry

Benchmark Notes

This 11-minute AMRAP combines demanding movements with significant grip and core fatigue. Breaking down by movement: 40' DB Walking Lunges (front-racked 50/35) take 20-25 seconds fresh, requiring core stability and leg strength. 10 Hand Release Push-Ups take 12-15 seconds, demanding upper body endurance. 5 Wall Walks take 25-35 seconds, heavily taxing shoulders and core. The three 40' carries (overhead/farmer combinations) each take 15-20 seconds but create cumulative grip and core fatigue. Total round time starts at 90-115 seconds fresh but degrades significantly due to: 1) Grip fatigue from DB holds and carries affecting all movements, 2) Core fatigue from front-rack position, overhead carries, and wall walks, 3) Shoulder fatigue from overhead positions. Round progression: Round 1: 90-115 sec, Round 2: 105-130 sec (+15%), Round 3: 125-155 sec (+25%), Round 4: 150-185 sec (+35%). Most athletes will complete 2-4 full rounds with elite athletes potentially reaching 5-6 rounds. The combination of grip-intensive movements with core and shoulder demands creates a workout that favors athletes with exceptional midline stability and grip endurance. This is similar to grip-heavy chippers but with the added complexity of unilateral loading and overhead carries. Final targets: L10: 5.5+ rounds, L5: 3.5 rounds, L1: 1.5 rounds.

Modality Profile

5 movements total: Hand-Release Push-Up and Wall Walk are gymnastics (bodyweight movements), while Dumbbell Walking Lunge, Overhead Carry, and Farmer Carry are weightlifting (external load movements). 2/5 = 40% G, 3/5 = 60% W.