Workout Description

Why This Workout Is Very Hard

A heavy barbell (315/255) under fatigue, plus an 80-calorie row buy-in, creates a high-power, high-heart-rate environment. Double-unders add skill and coordination, while wall balls drive sustained leg and shoulder endurance. Twelve minutes is short, but the front-loaded row and strength demand elevate overall difficulty beyond classic benchmarks for many athletes.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Six heavy deadlifts per round at 315/255 require significant raw pulling strength under fatigue, influencing pacing and round times for most athletes.
• Stamina (7/10): Repeated wall balls and rope work demand sustained shoulder and leg endurance. Managing cumulative fatigue from round to round is key to maintaining output across the short, dense time domain.
• Endurance (6/10): The 80-calorie row creates a long aerobic effort up front, and double-unders keep heart rate elevated throughout. Athletes must breathe well to move quickly without redlining before the heavy deadlifts and wall balls.
• Power (6/10): Explosive hip drive for wall balls and powerful pulls on the row and deadlift reward athletes who can generate force quickly without sacrificing mechanics.
• Speed (5/10): Fast but sustainable rope cycling and efficient transitions matter. Sprinting early, especially on the rower, often backfires once the heavy barbell appears.
• Flexibility (3/10): Wall balls require full-depth squats and overhead positioning, but no extreme mobility beyond standard squat and shoulder range is necessary.

Movements

• Deadlift
• Wall Ball Shot
• Row
• Double-Under

Scaling Options

Scale to: Deadlift 225/155 lb (or a load you can do 6 reps in ≤3 sets) • Row 60/50 calories, 18 Wall Balls (14/10 lb), 29 Single-Unders (or 45 DU attempts) • Deadlift 185/125 lb, 6 reps; 20/14 cal Echo/Ski if no rower

Scaling Explanation

Adjust loads, calorie targets, and jump-rope complexity to preserve the stimulus: a hard aerobic buy-in followed by steady, repeatable rounds with challenging but safe deadlift sets and continuous movement.

Intended Stimulus

Start with a strong, sustainable row that leaves you breathing hard but not wrecked. Then push steady, repeatable rounds: composed double-unders, unbroken or smartly split wall balls, and confident but safe deadlift sets. It should feel like high-output conditioning with brief strength checkpoints, not a sprint that collapses after one round.

Coach Insight

Pace the row at a hard but sustainable damper/power that you can hold for 4–6 minutes—finish ready to move immediately, not recover. Big tip: Break the deadlifts before you need to. Planned 2–3 sets beats failed reps. Avoid long transitions. Keep rope nearby, breathe on wall balls, and resist chasing unbroken deadlifts if it spikes your heart rate.

Benchmark Notes

Targets represent total reps completed in the AMRAP portion after the 80-calorie row. One full round equals 53 reps. Hitting L5–L6 typically requires finishing the first round in about 2 minutes and managing the deadlifts in 1–3 sets without excessive rest.

Modality Profile

The workout blends a significant monostructural dose—the 80-calorie row and ongoing double-unders—with weightlifting from heavy deadlifts and wall balls. No pure gymnastics movements are present. Expect the row plus rope to dominate time, while barbell and ball deliver substantial strength-endurance demands.

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