Workout Description

Why This Workout Is Medium

The 2:00 rest between 3:00 AMRAPs is the critical factor here — it provides genuine recovery and prevents the cumulative fatigue that would push this into Hard territory. Within each AMRAP, wall balls feeding directly into 55# overhead lunges creates meaningful leg and shoulder demand, and double unders require skill under fatigue. However, the interval structure lets athletes self-regulate pace, and most average CrossFitters can handle these movements as prescribed across 12 total minutes of work.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated rounds of wall balls and weighted overhead lunges accumulate significant muscular fatigue across all four AMRAP windows, demanding consistent output from legs, shoulders, and core.
• Speed (7/10): The AMRAP scoring format directly rewards efficient cycling speed. Athletes must minimize transitions and maintain pace within tight 3-minute windows to maximize rounds and reps.
• Power (6/10): Double unders demand rhythmic calf and wrist power, and wall balls require explosive hip drive. Power output is required but shared with strength-endurance movements like lunges.
• Endurance (5/10): Four 3-minute AMRAPs with 2-minute rest create interval-style cardiovascular demand rather than sustained aerobic output. Total work time is ~12 minutes, limiting pure endurance stimulus.
• Flexibility (5/10): Overhead single-arm DB lunge demands hip flexor mobility, thoracic extension, and shoulder stability. Wall balls require squat depth. Moderate but notable range of motion throughout.
• Strength (5/10): The 55# single-arm overhead lunge requires meaningful shoulder stability and unilateral leg strength. Not a maximal effort, but the load demands real strength under fatigue.

Movements

• Wall Ball
• Dumbbell Overhead Lunge
• Double-Under

Modality Profile

3 movements total: Double-Under is Gymnastics (bodyweight jump rope skill) = 1/3 ≈ 33% → 30%. Wall Ball and Dumbbell Overhead Lunge both involve external loads, classifying as Weightlifting = 2/3 ≈ 67% → 70%. No monostructural movements present.