Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (rope climbs, wall walks, chest-to-bar pull-ups, ring dips) with minimal rest (15 seconds) across 12 total minutes of work. The continuous nature with inadequate recovery creates significant fatigue accumulation, especially affecting grip strength and upper body endurance. While individual movements might be manageable fresh, the combination of skill demands under mounting fatigue makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume bodyweight movements across multiple muscle groups will severely test muscular endurance, especially upper body pulling and pushing stamina.
• Endurance (8/10): Two rounds of 6-minute continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the extended duration.
• Flexibility (6/10): Wall walks demand shoulder and thoracic mobility, while rope climbs and walking lunges require good hip and ankle range of motion.
• Speed (6/10): AMRAP format with short rest periods demands efficient movement transitions and consistent pacing to maximize repetitions across all stations.
• Strength (4/10): Rope climbs and chest-to-bar pull-ups require significant relative strength, while other movements are more endurance-focused bodyweight exercises.
• Power (2/10): Primarily sustained effort movements with minimal explosive demands; rope climbs have some power component but overall focus is endurance.

Movements

• Walking Lunge
• Wall Walk
• Ring Dip
• Chest-to-Bar Pull-Up
• Rope Climb
• Row

Benchmark Notes

This is a 2-round AMRAP circuit with 6 movements per round, totaling 12 minutes of work time plus rest periods. Each movement gets 1 minute of work with 15 seconds rest between. Let me break down the rep potential per movement: Round 1 (fresh state): - Rope Climbs: Elite 4-5 reps, Average 2-3 reps, Novice 1-2 reps - Walking Lunges (25ft = 1 rep): Elite 8-10 reps, Average 5-7 reps, Novice 3-4 reps - Wall Walks: Elite 12-15 reps, Average 8-10 reps, Novice 4-6 reps - Row Calories: Elite 18-22 cals, Average 14-16 cals, Novice 10-12 cals - Chest-to-Bar Pull-Ups: Elite 25-30 reps, Average 15-20 reps, Novice 8-12 reps - Ring Dips: Elite 20-25 reps, Average 12-16 reps, Novice 6-10 reps Round 1 totals: Elite ~90-105 reps, Average ~60-75 reps, Novice ~35-50 reps Round 2 (with fatigue multiplier 1.2-1.3x): - Significant grip fatigue from rope climbs and pull-ups - Shoulder fatigue from wall walks and ring dips - Overall cardiovascular fatigue - Expect 20-30% reduction in performance Round 2 totals: Elite ~70-85 reps, Average ~45-60 reps, Novice ~25-40 reps Total workout reps: Elite 160-190, Average 105-135, Novice 60-90 This workout is similar to Fight Gone Bad in structure (multiple AMRAPs with short rest) but with more technical movements. FGB elite scores are 430-500 total reps across 3 rounds, but this workout has more challenging movements (rope climbs, wall walks, chest-to-bar) which significantly reduce rep potential. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps

Modality Profile

6 movements total: 4 Gymnastics (Rope Climb, Walking Lunge, Wall Walk, Chest To Bar Pull Up, Ring Dip), 1 Monostructural (Row), 0 Weightlifting. Rounded to nearest whole numbers: 67% G, 17% M, 16% W.