Workout Description

Movements

• Wall Walk
• Toes-to-Bar

Benchmark Notes

This workout consists of two separate 7-minute AMRAPs with a 30-second rest between. AMRAP 1: 4 Turkish Get Ups (53/35) + 6 Parallette Passthroughs per round. Turkish Get Ups are highly technical and time-consuming, taking 15-20 seconds each when fresh (60-80 sec total), increasing to 20-25 seconds each by round 3+ due to fatigue and core exhaustion. Parallette Passthroughs take 3-4 seconds each (18-24 sec total), but become more challenging as shoulders fatigue. Round 1 takes ~90 seconds, Round 2 takes ~100 seconds, Round 3+ each take 110-120+ seconds. Most athletes complete 3-4 rounds in AMRAP 1. AMRAP 2: 4 Wall Walks + 6 Toes to Bar per round. Wall Walks are shoulder-intensive and take 8-12 seconds each when fresh (32-48 sec total), but significantly slow down as shoulders are pre-fatigued from Turkish Get Ups and become increasingly difficult. Toes to Bar take 2-3 seconds each (12-18 sec total) but grip and core are compromised from previous work. Round 1 takes ~60 seconds, but subsequent rounds take 75-90+ seconds due to accumulated shoulder and core fatigue. The 30-second rest between AMRAPs is insufficient for meaningful recovery. Most athletes complete 4-6 rounds in AMRAP 2. Total performance combines both AMRAPs. Elite athletes (L10) achieve 8+ total rounds, while beginners (L1) may only complete 2-3 total rounds due to the technical demands and fatigue accumulation.