Workout Description

Why This Workout Is Hard

This workout combines high-intensity intervals with minimal rest, creating significant fatigue accumulation over 32 minutes. The 250m row into wall balls targets legs/lungs, immediately followed by double-unders requiring coordination under fatigue, then heavy DB snatches. The 30-second rest is insufficient recovery between demanding couplets. Eight rounds of this combination will challenge most athletes' ability to maintain intensity and movement quality throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume wall balls and DB snatches combined with rowing and double unders will exhaust muscular endurance across multiple muscle groups.
• Endurance (8/10): Eight rounds of 2-minute AMRAPs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the extended workout duration.
• Speed (7/10): AMRAP format demands fast transitions and quick cycling of movements to maximize reps within the 2-minute windows.
• Power (6/10): DB snatches are explosive hip extension movements, wall balls require power from legs to overhead, double unders need coordinated power.
• Strength (4/10): Moderate loads with 20/14 lb wall balls and 50/35 lb dumbbells require decent strength but not maximal force production.
• Flexibility (3/10): Wall balls demand overhead mobility, DB snatches require hip and shoulder flexibility, but nothing extreme is required.

Movements

• Row
• Wall Ball
• Double-Under
• Dumbbell Snatch

Benchmark Notes

This workout consists of 8 rounds alternating between two 2-minute AMRAPs with 30-second rests. Each round has: (1) 250m row + max wall balls, then (2) 100 double-unders + max DB snatches. Total work time is 32 minutes (16 minutes of work + 16 minutes of rest). Movement analysis per round: - 250m row: 50-70 seconds for most athletes - Wall balls in remaining time (50-70 seconds): 25-35 reps fresh, declining with fatigue - 100 double-unders: 50-80 seconds for most athletes - DB snatches in remaining time (40-70 seconds): 20-35 reps fresh, declining with fatigue Fatigue progression over 8 rounds: - Rounds 1-2: Full capacity (45-70 reps per round) - Rounds 3-4: 10-15% decline (40-60 reps per round) - Rounds 5-6: 20-25% decline (35-50 reps per round) - Rounds 7-8: 30-40% decline (30-42 reps per round) This resembles a high-volume conditioning workout similar to Fight Gone Bad in structure but with different movements. Using FGB as an anchor (L10: 430-500 total reps, L5: 300-340 reps, L1: 180-220 reps), I adjusted for the longer duration and different movement patterns. Elite athletes (L10) should maintain higher output across all rounds: ~45 reps per round = 360 total reps. Average athletes (L5) will see more significant decline: ~30 reps per round = 240 total reps. Beginners (L1) will struggle with movement efficiency and fatigue: ~15 reps per round = 120 total reps. Final targets - L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

4 movements total: Row (M), Wall Ball (W), Double-Under (G), Dumbbell Snatch (W). Two weightlifting movements (50%), one monostructural (25%), one gymnastics (25%).