Workout Description

Why This Workout Is Very Hard

The 12-minute AMRAP combines moderate loading with advanced gymnastics (bar muscle-ups) under heavy grip fatigue. Volume accumulates quickly (potentially 200+ reps), and transitions stay fast. The lunge and dumbbell cleans tax midline and legs while the rig work crushes grip and pulling stamina, pushing many athletes to skill limits before cardio becomes the limiter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated lunges, hanging reps, and DB cycling demand sustained muscular output in grip, lats, core, and legs, especially as small breaks compound across many sets.
• Speed (6/10): Fast transitions and efficient rep cycling matter. Athletes who move quickly between stations and maintain unbroken or near-unbroken sets score better.
• Power (5/10): Explosiveness helps in crisp DB power cleans and dynamic kipping. Quick, powerful reps improve cycle time without increasing fatigue too early.
• Endurance (5/10): A 12-minute mixed-modal effort stresses aerobic capacity but never settles into steady-state. Heart rate stays elevated while grip and skill dictate sustainable pacing more than pure cardio ability.
• Strength (4/10): Loads are moderate and moved repeatedly rather than near-maximal. Strength matters for clean efficiency and stable front-rack lunges but is not the primary limiter.
• Flexibility (3/10): Requires adequate shoulder and thoracic mobility for front-rack DB position and kip shapes, plus hip flexor/hamstring range for lunges and toes-to-bar.

Movements

• Dumbbell Power Clean
• Dumbbell Walking Lunge
• Toes-to-Bar
• Bar Muscle-Up

Scaling Options

Scale to: 35/20 lb DBs + Hanging Knee Raises + Chest-to-Bar Pull-Ups • 35/20 lb DBs + Toes-to-Bar + Jumping Bar Muscle-Ups • 50/35 lb DBs + Toes-to-Bar + Strict Pull-Ups (accumulate reps)

Scaling Explanation

These options maintain movement patterns and stimulus—lowering load and skill as needed—so athletes keep moving, protect the grip, and practice appropriate pulling progressions without stalling.

Intended Stimulus

A fast, grippy grind. You should move steadily on lunges and cleans, then manage small, smart sets on the rig. Grip and midline should feel taxed by minute 4–6. Advanced athletes keep transitions tight and minimize chalk breaks to reach the second BMU cycle before time expires.

Coach Insight

Open with sustainable sets on the rig (e.g., 8/8 TTB; 4/4 BMU). Smooth lunges and quick cleans; don’t sprint early. The one tip: protect your grip—break before you fail. Avoid long chalk breaks and sloppy footwork on lunges. Set your DBs and jump right up when you arrive at the bar.

Benchmark Notes

Score is total reps completed in 12 minutes. Count each 5-ft lunge segment as 1 rep (50 ft = 10 reps). One full 4-round sequence equals 136 reps. Hitting 150+ suggests efficient gymnastics; 200+ requires strong bar muscle-ups and minimal breaks.

Modality Profile

This workout splits evenly between gymnastics (toes-to-bar, bar muscle-ups) and weightlifting with dumbbells (walking lunges, power cleans). No monostructural element is present, so pacing and capacity are driven by grip, kipping efficiency, midline control, and dumbbell cycling.

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