Workout Description

Why This Workout Is Medium

The 1k row (3-4 minutes) provides a moderate aerobic challenge but allows recovery before the AMRAP. Wall balls and DB power clean & jerks are fundamental movements at manageable weights. With 8-9 minutes remaining for the AMRAP, athletes can pace themselves and break up sets as needed. The combination creates steady work without overwhelming any single energy system or creating significant movement interference.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep wall balls combined with repeated DB power clean & jerks will exhaust shoulder, leg, and grip stamina throughout the AMRAP portion.
• Endurance (7/10): The 1k row plus continuous AMRAP creates significant cardiovascular demand, requiring sustained aerobic output over 12 minutes with minimal rest.
• Power (6/10): DB power clean & jerks are inherently explosive movements, and wall balls require rapid hip extension, creating moderate power demands throughout.
• Speed (6/10): AMRAP format rewards fast transitions and quick cycling of movements, especially maintaining pace as fatigue accumulates during the workout.
• Strength (4/10): Moderate loads with 50/35lb DBs and 20/14lb wall balls require decent strength but not maximal force production capabilities.
• Flexibility (4/10): Wall balls demand good overhead mobility and squat depth, while DB power clean & jerks require full hip extension and overhead positioning.

Movements

• Wall Ball
• Dumbbell Power Clean and Jerk
• Row

Scaling Options

Reduce wall ball weight to 14/10 lbs or target height to 9ft. Scale DB weight to 35/25 lbs or use single DB with alternating arms. Reduce row to 750m if athletes can't maintain 2:00/500m pace. Consider 15-6 rep scheme instead of 21-9.

Scaling Explanation

Scale if wall ball shots take longer than 45 seconds unbroken when fresh, or if DB weight prevents smooth cycling. Goal is to complete the row in 4:30 or less and achieve minimum 2 full AMRAP rounds. Prioritize movement quality and sustainable pace over heavy loads.

Intended Stimulus

Mixed-modal moderate intensity workout targeting glycolytic and oxidative energy systems. The 1k row establishes aerobic base before transitioning to high-intensity strength-endurance couplet. Tests ability to maintain power output and coordination under accumulated fatigue over 10-12 minutes.

Coach Insight

Row at 85-90% effort to save legs for wall balls - aim for 3:30-4:30 split. Attack wall balls aggressively early when fresh - go unbroken or large sets (15-6). Break DB movements early and often - consider singles from start to preserve grip and shoulders. Quick transitions between movements. Most athletes will hit 3-4 full rounds in remaining time.

Benchmark Notes

This is a 12-minute AMRAP after a 1000m row. First, the row: Elite athletes complete 1000m in ~3:15, intermediates in ~4:00, beginners in ~5:00+. This leaves varying time for the AMRAP portion. Wall balls (20/14): Fresh pace ~2.5 sec/rep, so 21 reps = ~53 seconds. DB power clean & jerks (50/35): Fresh pace ~3 sec/rep, so 9 reps = ~27 seconds. Total round time fresh = ~80 seconds (1:20). Factoring in transitions (5-8 sec between movements), first round = ~85-90 seconds. With fatigue accumulation: Round 1: 90 sec, Round 2: 100 sec (+10%), Round 3: 115 sec (+25%), Round 4: 130 sec (+40%), Round 5: 150 sec (+65%). Elite athletes (3:15 row + 8:45 AMRAP) complete 6+ rounds. Advanced (3:30 row + 8:30 AMRAP) complete 5-6 rounds. Intermediate (4:00 row + 8:00 AMRAP) complete 4-5 rounds. Recreational (4:30 row + 7:30 AMRAP) complete 3-4 rounds. Beginners (5:00+ row + 7:00 AMRAP) complete 2-3 rounds. The DB weight and wall ball height create significant fatigue interaction, with grip and shoulder fatigue limiting later rounds substantially.

Modality Profile

Row is monostructural cardio (M), Wall Ball and Dumbbell Power Clean & Jerk are both weighted movements (W). With 1 M movement and 2 W movements, the breakdown is approximately 33% M and 67% W.