Workout Description
AMRAP 15 minutes:
3 Lateral Burpees Over the Dumbbell* (50/35 lb)
3 Dumbbell Hang Clean-to-Overheads* (50/35 lb)
30 ft Walking Lunge (2x15 feet)
*After completing each round add 3 reps to the Burpees and Hang Clean-to-Overheads.
Why This Workout Is Hard
Fifteen minutes of ascending burpee and dumbbell reps drives sustained shoulder and leg fatigue with limited rest opportunities. The load is moderate but repeated overhead work and burpee turnover compound quickly. Movement complexity is basic, but the accumulating volume and fixed time window demand strong pacing, aerobic capacity, and muscular stamina to avoid late-round collapse.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Accumulating shoulder, triceps, and leg fatigue from burpees, overhead reps, and lunges requires sustained muscular output and smart set management.
- Endurance (7/10): Fifteen minutes of continuous work with limited rest emphasizes aerobic capacity and steady breathing under fatigue, especially as burpee and DB reps climb each round.
- Speed (6/10): Faster, efficient reps and crisp transitions pay off, especially early. However, the ladder forces controlled pacing as volume rises.
- Power (5/10): Explosive hip drive for DB clean and jerk and pop off the floor on burpees help conserve energy and maintain cycle rate.
- Strength (3/10): Moderate dumbbell load challenges pressing and midline stability, but no maximal strength efforts or heavy barbells are present.
- Flexibility (2/10): Standard hip, knee, and shoulder ranges are required. Mobility matters for stable lockout and long lunge steps but no advanced positions.
Scaling Options
Scale to: 35/20 lb DB (or lighter) • Step-over burpees (no jump) • Reduce lunge to 20 ft per round
Scaling Explanation
These options keep the triplet structure and stimulus while lowering loading and impact so athletes can sustain movement quality and pacing across the 15-minute AMRAP.
Intended Stimulus
A sustained, breathy grind that starts smooth and becomes a shoulder and leg stamina test as reps climb. Early rounds should feel controlled and rhythmic; later rounds demand composure and quick, efficient singles on the dumbbell. The goal is consistent movement with minimal rest, steady breathing, and smart pace increases without redlining.
Coach Insight
Open with a steady cadence and short transitions. Aim to arrive at the 18–24 rounds with gas left.
One tip: Breathe on every DB rep—clean, set, exhale on the drive—then immediately switch hands.
Avoid sprinting early, sloppy lockouts, and tiny lunge steps. Don’t stare at the dumbbell—pick it up within three seconds.
Benchmark Notes
Scores represent total reps in 15 minutes. Each 5 ft of lunge counts as 1 rep (30 ft = 6). Levels approximate finishing positions within rounds of 12 through 30 reps on the ladder. Midline athletes should aim for 230–265 reps; elite athletes press into or past the 27-rep round.
Modality Profile
Two movements are bodyweight-based (burpees and walking lunge), while the dumbbell hang clean and jerk is weightlifting. No monostructural elements are present. Time distribution skews slightly toward gymnastics due to frequent burpee volume and recurring lunges each round.
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