Workout Description

Why This Workout Is Very Hard

This 24-minute AMRAP combines heavy barbell work (275lb deadlifts, 185lb power cleans) with massive volume (40 box jumps, 40 push-ups, 40 wall balls) and strict pull-ups — all in continuous rotation. Grip is destroyed by deadlifts before strict pull-ups, legs are smoked by box jumps before cleans, and push-ups compound upper body fatigue. Most average athletes will complete fewer than 2 full rounds, with significant scaling required.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The combination of 40 box jumps, 40 push-ups, and 40 wall ball shots per round alongside barbell work creates enormous muscular endurance demands across the entire body, taxing both upper and lower body repeatedly.
• Endurance (8/10): A 24-minute AMRAP with six movements and high rep counts creates sustained cardiovascular demand. Athletes must manage heart rate across barbell, gymnastics, and conditioning movements throughout the entire window.
• Strength (7/10): Deadlifts at 275/185 lb and power cleans at 185/135 lb represent significant loading that demands real strength output, though the rep scheme and AMRAP format prevent true maximal strength expression.
• Power (7/10): Power cleans, box jumps, and wall ball shots all require explosive hip extension. These three movements make up a significant portion of the rep volume, keeping power output as a consistent demand each round.
• Speed (6/10): Efficient transitions between six movements and the ability to cycle barbell and gymnastics movements quickly are important for maximizing rounds, though the 24-minute duration rewards pacing over sprinting.
• Flexibility (5/10): Power cleans require hip mobility and thoracic extension; deadlifts demand hamstring flexibility; wall balls need squat depth. Moderate mobility demands across multiple planes are required throughout the workout.

Movements

• Wall Ball
• Push-Up
• Power Clean
• Deadlift
• Box Jump
• Strict Pull-Up

Scaling Options

Deadlifts: scale to 185-225 lb for men / 125-155 lb for women. Power cleans: scale to 135 lb for men / 95 lb for women. Reduce box jump height to 20/16 in or substitute step-ups to protect joints under fatigue. Strict pull-ups: substitute 3-5 banded strict pull-ups, 6-8 ring rows, or reduce to 7 reps if pull-up capacity is limited. Push-ups: reduce to 25-30 reps or substitute knee push-ups to maintain volume intent. Wall ball shots: reduce to 20/10 lb or drop to 30 reps. For athletes newer to CrossFit, consider reducing the AMRAP to 18-20 minutes or capping barbell reps at 7 per round to keep movement quality intact throughout.

Scaling Explanation

Scale the barbell weights if you cannot perform at least 5 unbroken deadlifts or 3 unbroken power cleans at the prescribed load with solid mechanics — form breakdown under fatigue at heavy loads is a serious injury risk. Scale strict pull-ups if you have fewer than 5 strict pull-ups unbroken; kipping is not a substitute here since the workout specifies strict. Scale push-up volume if you cannot complete 15+ unbroken push-ups with a rigid plank position. The goal is to complete 2-3+ full rounds in 24 minutes while maintaining movement quality throughout — if you're grinding through round one in 12+ minutes, the load or volume is too high. Prioritize technique over Rx weight every time in a workout this long. Intensity is meaningless if mechanics fail.

Intended Stimulus

This is a long-duration grind — expect 20-24 minutes of sustained, moderate-to-high effort across six demanding movements. The workout targets aerobic capacity and muscular endurance simultaneously, cycling through posterior chain loading (deadlifts, power cleans), explosive lower body work (box jumps), and upper body pushing and pulling (strict pull-ups, push-ups, wall balls). The primary challenge is mental and muscular — managing fatigue across heavy barbell work while preserving enough in the tank for the high-rep bodyweight movements. Athletes should feel like they're working at a hard but sustainable pace, never fully redlining, but never coasting either. Think long steady engine with periodic strength tax.

Coach Insight

Pacing is everything here — this is a 24-minute AMRAP, not a sprint. Start conservatively on the deadlifts and power cleans; these are the movements most likely to break down under fatigue and cause injury. For deadlifts at 275/185 lb, plan sets of 4-4-3 or 5-3-3 from the start — do not go unbroken early. Box jumps and push-ups are your 'rest' movements in relative terms, but 40 reps is a lot — break push-ups into sets of 10 or 8 from the beginning rather than going to failure. Strict pull-ups will become a bottleneck fast; sets of 3-4 with short rest are smarter than grinding to failure. Power cleans at 185/135 lb should be treated as heavy singles or touch-and-go doubles — reset your hips each rep. Wall ball shots are your final test of shoulder and leg endurance; stay rhythmic and breathe on the catch. Key mistakes to avoid: going unbroken on deadlifts in round one, collapsing push-up form under fatigue, and rushing box jump landings when legs are fried. Transitions between movements should be deliberate but not slow — keep moving.

Benchmark Notes

Each round is 11 deadlifts at 275/185 lb, 40 box jumps, 11 strict pull-ups, 40 push-ups, 11 power cleans at 185/135 lb and 40 wall balls: 153 reps. L5 (1.8-2.15 rounds) takes about 11:30 a round, with the power cleans as heavy singles. Elite athletes hold about 4:45 a round (4.6+ in 24 minutes).

Modality Profile

6 movements total: Gymnastics = Box Jump, Strict Pull-Up, Push-Up (3 movements = 50%); Weightlifting = Deadlift, Power Clean, Wall Ball (3 movements = 50%). Rounded to nearest 10% gives G:50, W:50, but with 3G and 3W the split is exactly 50/50. Applying rounding: G=50, M=0, W=50. Wait — recalculating: 3/6=50% each. Final: G:50, M:0, W:50.

Similar Workouts to Officer Martin

If you enjoy Officer Martin, you might also like these similar CrossFit WODs:

• KHBT (91% similar) - AMRAP in 20 minutes 19 seconds Buy-In: 200 meter Single-Arm Kettlebell Front Rack Walk (20/15 kg) T...
• Eugene Whelan (91% similar) - 2 Rounds for Time 30 Cleans (135/95 lb) 30 Wall Ball Shots (20/14 lb) 30 Shoulder-to-Overheads (135/...
• Jaime L. Campbell (91% similar) - AMRAP in 25 minutes 7 Deadlifts (185/135 lb) 6 Kettlebell Swings (53/35 lb) 7 Barbell Hack Squats (1...
• Bolyard (91% similar) - 6 Rounds for Time 13 Deadlifts (255/165 lb) 42 Double-Unders 2 Rope Climbs (15 ft) 1 Muscle-Up...
• Regionals 14.4 (91% similar) - For time: 60 ft Rope Climb ascent (total) 60 Toes-to-Bar 120 Wall Ball Shots (20/14 lb, 10/9 ft targ...
• Bullfrog 811GS (3 Gun) (91% similar) - AMRAP in 26 minutes 10 Box Jumps (24/20 in) 5 Deadlifts (225/155 lb) 16 Ball Slams (40/30 lb) Cash ...
• Atlas (91% similar) - For time: 9/15/21 thrusters 3/5/7 rope climbs Then, 100-foot overhead walking lunge Women: 95 l...
• TommyG3x (91% similar) - For time: 300-meter farmers carry Then, 3 rounds of: 7 power cleans 9 push-ups 42 burpees Then, 3 ...

These WODs similar to Officer Martin share comparable training demands, time domains, and movement patterns.