Workout Description

Why This Workout Is Medium

Two 7-minute AMRAPs with minimal rest creates moderate fatigue accumulation. Turkish Get-Ups at 53/35 are manageable for average athletes but require focus and control. Wall walks and toes-to-bar are fundamental skills that most can perform. The parallette passthroughs provide active recovery. While there's continuous work for 14+ minutes, the movements don't significantly interfere with each other, and the rep schemes are reasonable for the time domains.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Turkish get-ups demand extreme shoulder and hip mobility, while wall walks and toes-to-bar require significant shoulder and posterior chain flexibility.
• Stamina (8/10): Turkish get-ups, wall walks, and toes-to-bar all demand high muscular endurance, especially in shoulders, core, and grip strength.
• Endurance (7/10): Two 7-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout both intervals.
• Strength (6/10): Turkish get-ups with 53/35lb and wall walks require considerable strength, particularly in shoulders, core, and stabilizing muscles.
• Speed (4/10): AMRAP format encourages steady pacing rather than sprint cycling, though efficient transitions between complex movements matter for total volume.
• Power (2/10): Movements are primarily strength-endurance based with controlled tempos rather than explosive, ballistic actions requiring high power output.

Movements

• Parallette Passthrough
• Wall Walk
• Toes-to-Bar
• Turkish Get-Up

Benchmark Notes

This workout consists of two separate 7-minute AMRAPs with a 30-second rest between them. The total score is the sum of rounds from both AMRAPs. First AMRAP (7 minutes): 4 Turkish Get Ups (53/35) + 6 Parallette Passthroughs - Turkish Get Ups are highly technical and time-consuming: ~15-20 seconds per rep for elite athletes, 25-30 seconds for intermediate, 35-45 seconds for beginners - 4 TGUs: Elite 60-80 sec, Intermediate 100-120 sec, Beginner 140-180 sec - 6 Parallette Passthroughs: ~3-4 seconds per rep, so 18-24 seconds total - One complete round: Elite 78-104 sec, Intermediate 118-144 sec, Beginner 158-204 sec - In 7 minutes (420 sec): Elite 4.0-5.4 rounds, Intermediate 2.9-3.6 rounds, Beginner 2.1-2.7 rounds Second AMRAP (7 minutes): 4 Wall Walks + 6 Toes to Bar - Wall Walks are demanding: ~8-12 seconds per rep for elite, 15-20 seconds intermediate, 25-35 seconds beginner - 4 Wall Walks: Elite 32-48 sec, Intermediate 60-80 sec, Beginner 100-140 sec - 6 Toes to Bar: Elite 12-15 sec, Intermediate 18-24 sec, Beginner 30-42 sec - One complete round: Elite 44-63 sec, Intermediate 78-104 sec, Beginner 130-182 sec - In 7 minutes: Elite 6.7-9.5 rounds, Intermediate 4.0-5.4 rounds, Beginner 2.3-3.2 rounds Total combined rounds: - Elite (L9-L10): 10.7-14.9 rounds, averaging around 12-13 rounds - Intermediate (L5): 6.9-9.0 rounds, averaging around 8 rounds - Beginner (L1-L2): 4.4-5.9 rounds, averaging around 5 rounds Applying fatigue and pacing considerations, and accounting for the 30-second rest between AMRAPs: - L10: 8.4 rounds (elite performance) - L5: 6.0 rounds (median CrossFitter) - L1: 3.5 rounds (beginner/scaled) Final targets: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

3 of 4 movements are gymnastics (Parallette Passthrough, Wall Walk, Toes-to-Bar) and 1 is weightlifting (Turkish Get Up with external load). No monostructural movements present.