Workout Description

Why This Workout Is Hard

This 20-minute AMRAP creates significant fatigue accumulation through continuous work with no built-in rest. The 95/65lb weight is moderate but becomes challenging when cycling between overhead lunges and shoulder press without recovery. Double-unders add coordination demands under fatigue. The combination of 20 minutes of unbroken work, moderate loading on two overhead movements back-to-back, and skill component creates substantial difficulty for the average athlete.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of overhead movements with 95/65 pounds will heavily tax shoulder and core muscular endurance over multiple rounds.
• Endurance (7/10): A 20-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Flexibility (6/10): Overhead reverse lunges demand significant hip, ankle, and shoulder mobility while maintaining overhead position throughout the movement.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially maintaining double under rhythm and overhead positioning.
• Power (5/10): Double unders require explosive calf and coordination power, while overhead movements need some power to cycle efficiently.
• Strength (4/10): Moderate loading at 95/65 pounds requires decent strength but isn't maximal effort; more about strength endurance.

Movements

• Shoulder Press
• Alternating Overhead Reverse Lunge
• Double-Under

Benchmark Notes

This 20-minute AMRAP contains 50 double-unders, 12 alternating overhead reverse lunges (95/65), and 8 shoulder presses (95/65) per round. I'll use Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) as my primary anchor, as it's the closest 20-minute AMRAP benchmark. Cindy benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. Movement analysis per round: - 50 Double-Unders: 25-30 seconds fresh (0.5 sec/rep), degrading to 35-45 seconds in later rounds due to fatigue - 12 Alt OH Reverse Lunges (95/65): 24-30 seconds fresh (2-2.5 sec/rep), increasing to 35-45 seconds with fatigue and the overhead component - 8 Shoulder Presses (95/65): 16-20 seconds fresh (2-2.5 sec/rep), increasing to 25-30 seconds as shoulders fatigue - Transitions: 5-10 seconds between movements Total round time: Elite 70-80 seconds early rounds, degrading to 110-130 seconds in later rounds. Average athletes: 90-110 seconds early, 140-180 seconds later. This workout is significantly more demanding than Cindy due to: 1) Heavier loading (95/65 vs bodyweight), 2) More complex movements requiring coordination, 3) Overhead demands creating shoulder fatigue, 4) Double-unders requiring rhythm and coordination. Adjusting from Cindy anchor: Expect 30-40% fewer rounds due to increased complexity and loading. Cindy L10 (25-30 rounds) → 17-20 rounds. Cindy L5 (15-18 rounds) → 10-12 rounds. Cindy L1 (6-8 rounds) → 4-5 rounds. Final targets - L10: 17-18 rounds, L5: 10-11 rounds, L1: 4-5 rounds.

Modality Profile

Double-Under is gymnastics (bodyweight coordination skill), Alternating Overhead Reverse Lunge and Shoulder Press are both weightlifting movements with external load. Two weightlifting movements and one gymnastics movement gives a 67% weightlifting, 33% gymnastics split.