Workout Description

Why This Workout Is Medium

While finding 3RMs in bench and deadlift involves heavy loads, the 12-minute caps provide adequate rest between elements. The AMRAP section uses 70% loads (moderate intensity) with partner alternation allowing recovery. The synchronized wall balls add coordination but aren't overly demanding. The structure prevents significant fatigue accumulation - you're essentially fresh for each segment. Most average CrossFitters can complete this as prescribed with appropriate load selection.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Finding 3RM bench press and 3RM deadlift are pure maximal strength tests, the primary focus of this workout.
• Stamina (6/10): Max rep bench press at 70% 3RM tests upper body muscular endurance, though wall balls add some leg stamina component.
• Endurance (4/10): The 12-minute AMRAP provides moderate cardiovascular demand, but heavy bench pressing and max effort lifting limit sustained aerobic work.
• Flexibility (3/10): Bench press requires shoulder mobility, deadlift needs hip hinge flexibility, wall balls demand overhead and squat mobility.
• Power (3/10): Wall balls require some explosive hip extension and throwing power, but heavy lifting is primarily strength-focused grinding.
• Speed (2/10): Partner format allows rest between max efforts; synchronized wall balls require timing but minimal speed cycling demands.

Movements

• Wall Ball
• Bench Press
• Deadlift

Scaling Options

Beginners: Work to heavy 5RM instead of 3RM, use 60% for AMRAP section, reduce wall balls to 15 reps or use 14/10 lb balls. Intermediate: Use 65% for bench AMRAP if 70% allows fewer than 5 reps when fresh. Advanced: Add tempo or pause reps during strength portions. Partner modifications: Single person can rest 30 seconds between bench sets and perform 10 wall balls per round.

Scaling Explanation

Scale to 5RM if technique breaks down significantly above 85% of current max. Use lower percentage for AMRAP if unable to perform 8+ reps at 70% when fresh. Priority is movement quality over load - heavy singles require excellent form. Target 6-10 reps per bench set in AMRAP portion. Scale wall ball weight if unable to maintain synchronization with partner.

Intended Stimulus

Mixed modal strength and conditioning session targeting maximal strength development and power endurance. Part 1 and 3 focus on phosphagen system with neural adaptation for maximal strength. Part 2 emphasizes glycolytic power with muscular endurance under fatigue. Primary challenge is maintaining strength output while managing cumulative fatigue across three distinct phases.

Coach Insight

Part 1: Take 3-5 minutes between heavy bench attempts. Focus on consistent setup and arch. Spotter is mandatory. Part 2: Calculate 70% before starting AMRAP - partner not lifting should count and motivate. Alternate who benches first each round. Wall balls should be fast and synchronized - establish rhythm early. Expect bench reps to drop significantly as AMRAP progresses. Part 3: Allow 10+ minutes rest before deadlifts. Take 5-7 minutes between heavy attempts. Prioritize setup consistency over speed.

Benchmark Notes

This workout is scored on total reps completed during the 12-minute AMRAP portion. The workout has three phases: (1) Find 3RM Bench Press with partner (12 min cap), (2) 12-minute AMRAP alternating bench press at 70% 3RM + 20 synchronized wall balls, (3) Find 3RM Deadlift (12 min cap). Only the AMRAP phase contributes to scoring. Movement breakdown: Bench Press at 70% 3RM takes 2-3 seconds per rep for singles/doubles, with partner transition adding 3-5 seconds. Wall balls (synchronized) take 2.5-3 seconds per rep due to coordination requirement. Each round = bench press reps + 20 wall balls. Assuming athletes can complete 8-12 bench reps per turn at 70% load before fatigue, early rounds take 45-60 seconds (including transitions), later rounds 60-90 seconds due to fatigue and longer rest between bench sets. Elite athletes complete 10-12 full cycles (200+ total reps), intermediate athletes 6-8 cycles (120-160 reps), novice athletes 2-4 cycles (40-80 reps). Fatigue significantly impacts bench press performance after round 5, requiring longer rest periods and smaller sets.

Modality Profile

All three movements (Bench Press, Wall Ball, Deadlift) are weightlifting movements involving external load, resulting in 100% weightlifting modality