Workout Description

Why This Workout Is Hard

Two 10-minute AMRAPs with minimal rest creates significant fatigue accumulation. The first AMRAP combines high-intensity rowing with lateral burpees over the rower, creating grip and cardiovascular fatigue. After only 1 minute rest, the second AMRAP demands double-unders (skill under fatigue) paired with wall balls. The continuous 20+ minute time domain with brief recovery makes this challenging for average athletes, requiring scaling of movements or pace.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 10-minute AMRAPs with minimal rest creates significant cardiovascular demand, testing aerobic capacity and heart rate recovery between rounds.
• Stamina (7/10): High-volume rowing, burpees, double unders, and wall balls will exhaust multiple muscle groups through sustained repetitive efforts over 20+ minutes.
• Speed (7/10): AMRAP format rewards fast transitions and quick movement cycling, especially between rowing and burpees, and double unders to wall balls.
• Power (6/10): Double unders require explosive calf and wrist snap, lateral burpees demand quick transitions, and wall balls need hip drive power generation.
• Flexibility (4/10): Lateral burpees require hip mobility, wall balls demand overhead range of motion, and rowing needs posterior chain flexibility for proper positioning.
• Strength (3/10): Wall balls provide moderate load demand, while other movements rely primarily on bodyweight and cardiovascular capacity rather than maximal strength.

Movements

• Lateral Burpee
• Wall Ball
• Row
• Double-Under

Benchmark Notes

This workout consists of two separate 10-minute AMRAPs with different movement patterns, scored as total rounds + reps across both AMRAPs. AMRAP 1: 20 Cal Row + 20 Lateral Burpees over Rower. The 20-calorie row takes approximately 45-60 seconds for most athletes, while 20 lateral burpees over the rower back take 60-80 seconds (3-4 sec per burpee). Total round time: 105-140 seconds fresh, extending to 120-160 seconds with fatigue. In 10 minutes (600 seconds), athletes can complete 4-6 rounds. AMRAP 2: 40 Double Unders + 20 Wall Balls (20/14). Double unders in sets of 40 take 20-30 seconds for skilled athletes, up to 60+ seconds for those who break frequently. Wall balls at 20/14 take 40-60 seconds for 20 reps (2-3 sec per rep). Total round time: 60-90 seconds fresh, extending to 75-120 seconds with fatigue. In 10 minutes, athletes can complete 5-8 rounds. Combined performance: Elite athletes (L9-L10) might achieve 5-6 rounds in AMRAP 1 and 7-8 rounds in AMRAP 2, totaling 12-14 rounds. Average athletes (L5) would likely complete 4-5 rounds in AMRAP 1 and 5-6 rounds in AMRAP 2, totaling 9-11 rounds. Beginners (L1-L2) might struggle with double unders and achieve 3-4 rounds in AMRAP 1 and 2-3 rounds in AMRAP 2, totaling 5-7 rounds. This workout doesn't directly match any iconic benchmarks, but the double under + wall ball combination is similar to portions of other CrossFit workouts. The rowing + burpee combination adds significant metabolic demand. Final targets: L10: 11.4+ rounds, L5: 7.8 rounds, L1: 4.2 rounds.

Modality Profile

4 movements: Row (M), Lateral Burpee (G), Double-Under (G), Wall Ball (W). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)