Workout Description

Why This Workout Is Hard

This 15-minute AMRAP combines moderate loads with continuous upper body work and high rep volume (35 reps per round). The sequence creates compounding grip and shoulder fatigue: strict pull-ups tax grip, shoulder presses demand fresh shoulders, chin-ups hit already-fatigued grip, and DB bench presses finish the cycle. With no built-in rest, most average athletes will experience significant fatigue accumulation and rep degradation by round 3-4, requiring scaling or movement modifications.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition upper body pulling and pressing movements accumulate significant volume. Grip fatigue and shoulder endurance are heavily tested across multiple rounds.
• Endurance (6/10): 15-minute AMRAP with continuous upper body work demands sustained cardiovascular output. Moderate intensity allows steady pacing without complete anaerobic effort, testing aerobic capacity.
• Speed (6/10): AMRAP format incentivizes quick transitions and steady cycling through movements. Pacing strategy matters significantly to maximize rounds within 15 minutes.
• Strength (5/10): Moderate external loads (43/30kg press, 22.5/15kg DBs) combined with bodyweight pulling. Sufficient resistance to challenge strength but not maximal effort work.
• Flexibility (4/10): Shoulder mobility required for strict pull-ups, chin-ups, and overhead pressing. Moderate range of motion demands without extreme positions or deep stretching requirements.
• Power (2/10): Strict pull-ups and controlled pressing movements emphasize control over explosiveness. Minimal ballistic or reactive components; primarily strength-endurance focused.

Movements

• Shoulder Press
• Strict Chin-Up
• Dumbbell Bench Press
• Strict Pull-Up

Benchmark Notes

Strict pull-ups and shoulder press at 43 kg are the primary limiters — both demand upper body strength that degrades quickly under fatigue. L5 (~5-6 rounds) reflects a capable CrossFitter who can maintain small sets on strict movements but needs breaks on press and chin-ups by round 3-4.

Modality Profile

Strict Pull-Up and Strict Chin-Up are bodyweight gymnastics movements (2/4). Shoulder Press and Dumbbell Bench Press are weightlifting movements with external load (2/4). 50% Gymnastics, 50% Weightlifting.