Workout Description

Why This Workout Is Hard

The 255/165lb deadlifts are heavy for most athletes, requiring significant strength and grip endurance over 16 minutes. The elevated reverse lunges add unilateral leg fatigue that compounds with deadlift demands. Double-unders provide brief recovery but require coordination under fatigue. The AMRAP format creates continuous work with no programmed rest, leading to significant fatigue accumulation across multiple muscle groups and energy systems.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders and lunges combined with repeated deadlifts will heavily tax muscular endurance, especially grip and legs.
• Endurance (7/10): A 16-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Speed (7/10): AMRAP format rewards quick transitions and efficient movement cycling, with double unders particularly demanding rapid turnover and coordination.
• Strength (6/10): Deadlifts at 255/165 represent moderate to heavy loading that requires significant strength, especially as fatigue accumulates over 16 minutes.
• Power (6/10): Double unders require explosive calf and coordination power, while deadlifts demand hip extension power, creating moderate power demands throughout.
• Flexibility (4/10): Elevated reverse lunges demand good hip and ankle mobility, while deadlifts require adequate hamstring and hip flexibility for proper positioning.

Movements

• Reverse Lunge
• Deadlift
• Double-Under

Benchmark Notes

This 16-minute AMRAP contains 30 double-unders (15 seconds fresh), 5 deadlifts at 255/165 (10-12 seconds fresh), and 20 alternating reverse lunges with front foot elevated on a 45lb plate (20-24 seconds fresh). One complete round takes approximately 45-51 seconds when fresh. Using Cindy (20-minute AMRAP) as the closest anchor, where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds, I need to adjust for the shorter time domain and higher intensity. Cindy's rounds are faster (35-40 seconds each) compared to this workout's 45-51 seconds per round. In 16 minutes versus 20 minutes, elite athletes would complete roughly 80% of their Cindy performance. Applying fatigue multipliers: rounds 1-3 at base pace, rounds 4-6 with 1.1x multiplier, rounds 7-9 with 1.2x multiplier, rounds 10+ with 1.3-1.5x multiplier. The heavy deadlifts (255/165) and elevated lunges create significant leg fatigue that compounds throughout. Transitions between movements add 3-5 seconds per round for elite athletes, 5-8 seconds for intermediate. Elite athletes (L10) should achieve 12-13 rounds, intermediate (L5) around 8-9 rounds, and beginners (L1) approximately 4-5 rounds. Final targets: L10: 12.5+ rounds, L5: 8.5 rounds, L1: 4.5 rounds.

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Deadlift and Reverse Lunge are weightlifting movements. With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% gymnastics and 67% weightlifting.