Workout Description

Why This Workout Is Hard

This 11-minute AMRAP creates significant cumulative fatigue through continuous movement with moderate loads. The 40-foot walking lunges with front-racked DBs immediately tax the legs and core, followed by hand-release push-ups hitting fatigued shoulders. Wall walks demand upper body strength while already compromised, and the varied carry positions (overhead/farmer's) create grip and shoulder endurance challenges. The continuous nature prevents recovery, making scaling likely for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of lunges, push-ups, and wall walks combined with 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 require significant shoulder and thoracic mobility, while front-racked lunges demand ankle and hip flexibility for proper positioning.
• Strength (4/10): Moderate dumbbell loads for carries and front-racked lunges provide strength challenge, but not maximal force production demands.
• Speed (4/10): Steady pacing required to maintain output over 11 minutes, with transitions between movements affecting overall cycle time.
• Power (2/10): Minimal explosive movement requirements; primarily sustained effort with controlled tempos throughout all movements and carries.

Movements

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

Benchmark Notes

This 11-minute AMRAP contains a complex circuit with significant grip and shoulder demands. Breaking down movement by movement: 40' DB Walking Lunges (front-racked 50/35) takes approximately 25-35 seconds fresh, requiring core stability and shoulder endurance. 10 Hand Release Push-Ups take 12-18 seconds fresh but will degrade significantly due to shoulder fatigue from lunges. 5 Wall Walks require 25-40 seconds and heavily tax shoulders and core. The three 40-foot carries (overhead/farmer combinations) each take 15-25 seconds but create severe grip and shoulder fatigue accumulation. Total fresh round time: 2:30-3:30. However, this workout creates a perfect storm of fatigue: front-racked lunges pre-exhaust shoulders for push-ups, push-ups further compromise shoulders for wall walks, and the carries destroy grip strength while maintaining shoulder demand. By round 2, expect 20-30% slower times. By round 3, wall walks become significantly harder (30-50% slower), and the carries require frequent grip breaks. This is similar to a high-volume shoulder/grip chipper but in AMRAP format. Using Cindy (20-min AMRAP) as a loose anchor but adjusting for the much shorter time domain and higher movement complexity, elite athletes might complete 6+ rounds, average CrossFitters 3-4 rounds, and beginners 1-2 rounds. The 11-minute time cap prevents the extreme fatigue seen in longer AMRAPs. Final targets: L10: 6+ rounds, L5: 3.8 rounds, L1: 1.5 rounds.

Modality Profile

1 Gymnastics movement (Hand-Release Push-Up) and 4 Weightlifting movements (Dumbbell Walking Lunge, Wall Walk, Overhead Carry, Farmer Carry). Wall Walk uses external load positioning, carries involve external load.