Workout Description

Why This Workout Is Hard

This 14-minute AMRAP creates significant fatigue accumulation through continuous work without built-in rest. The front-racked lunges at 135/95 become increasingly challenging as grip and core fatigue from wall walks, while double-unders demand coordination under fatigue. The combination of moderate load, skill demands, and sustained work rate over 14 minutes will force most athletes to scale or break movements frequently.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 14-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout duration.
• Stamina (7/10): High repetition double unders, multiple lunges per round, and wall walks will challenge muscular endurance across shoulders, legs, and core.
• Flexibility (6/10): Wall walks demand significant shoulder and hip mobility, while front rack position requires thoracic spine and wrist flexibility for proper positioning.
• Speed (6/10): AMRAP format rewards quick transitions and maintaining pace across three distinct movements with different setup and execution demands throughout rounds.
• Power (5/10): Double unders require explosive calf and coordination power, while wall walks and lunges are more strength-endurance focused with minimal power output.
• Strength (4/10): Front rack lunges at 135/95 provide moderate strength demand, while wall walks require bodyweight strength endurance rather than maximal force.

Movements

• Wall Walk
• Front Rack Lunge
• Double-Under

Scaling Options

Reduce barbell to 95/65 lbs or use dumbbells 35/25 lbs. Scale double unders to 60 single unders or 30 seconds of attempts. Modify wall walks to partial range (hands 2-3 feet from wall) or substitute 8 push-ups + 8 mountain climbers. Consider reducing to 12-minute AMRAP for newer athletes.

Scaling Explanation

Scale if you can't perform 10+ unbroken double unders, can't lunge bodyweight + 45lbs with good form, or lack wall walk capacity. Priority is maintaining continuous movement for the full time domain. Target 3-5 complete rounds depending on scaling level. Preserve the intended moderate intensity rather than turning it into a strength/skill session.

Intended Stimulus

Moderate-intensity aerobic/glycolytic conditioning piece lasting 10-14 minutes. Primary challenge is muscular endurance under sustained effort with coordination demands. Tests ability to maintain consistent movement quality across three diverse movement patterns while managing fatigue accumulation.

Coach Insight

Aim for 4-6 rounds total. Break double unders into 2-3 sets early to avoid tripping when fatigued. For lunges, maintain upright torso and drive through front heel - consider 3+3 per leg. Wall walks should take 60-75 seconds; focus on hand placement and controlled descent. Transition quickly but don't rush setup. Most athletes will slow significantly after round 3-4, so pace the first 2 rounds at 85% effort.

Benchmark Notes

14-minute AMRAP with 30 double unders (15 sec fresh), 6 front racked reverse lunges at 135/95 (18 sec fresh), 8 wall walks (48 sec fresh). Base round time: 81 seconds fresh. Round 1: 81 sec. Round 2: 89 sec (1.1x fatigue). Round 3: 97 sec (1.2x fatigue). Round 4: 105 sec (1.3x fatigue). Round 5: 113 sec (1.4x fatigue). Round 6: 122 sec (1.5x fatigue). Round 7: 130 sec (1.6x fatigue). Including 3-5 sec transitions between movements. Elite athletes (L10) complete 7+ rounds, advanced (L8-9) 6-7 rounds, intermediate (L5-7) 4.5-6 rounds, beginners (L1-4) 2.5-4.5 rounds. Double unders create bottleneck for lower skill levels, wall walks demand significant shoulder endurance causing major slowdown in later rounds.

Modality Profile

Double-Under and Wall Walk are gymnastics movements (bodyweight coordination and bodyweight strength), while Front Racked Reverse Lunge involves external load. With 2 of 3 movements being gymnastics, the split is approximately 67% G and 33% W.