Workout Description
Why This Workout Is Hard
The 1RM clean preceding the AMRAP is the key factor — it pre-fatigues the posterior chain (hamstrings, lower back, hips) before 25 minutes of wallballs and deadlifts hitting those exact same muscles. While 185/135 deadlifts are manageable fresh, under accumulated CNS and muscular fatigue they become a real limiting factor. The 25-minute time domain amplifies everything — short rounds keep intensity high with no true rest.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Finding a 1RM clean is a true max-strength effort, scoring very high for this domain. Deadlifts at 185/135 add a secondary strength stimulus, making this a notably strength-inclusive session.
- Endurance (7/10): The 25-minute AMRAP with repeated 200m runs drives sustained cardiovascular demand. Combined with wallballs keeping the heart rate elevated continuously, this tests aerobic capacity significantly over time.
- Stamina (7/10): Repeated rounds of wallballs and deadlifts over 25 minutes tax the posterior chain, legs, and shoulders cumulatively. Muscular endurance is a clear demand, though rep counts per round are moderate.
- Power (7/10): The 1RM clean is one of the most explosive barbell movements in CrossFit. Wallballs also require hip-to-shoulder power transfer, giving this workout a meaningful power development component.
- Flexibility (5/10): The clean requires hip, ankle, and shoulder mobility. Wallballs demand full squat depth. These combined mobility requirements push beyond basic range of motion into moderately demanding flexibility territory.
- Speed (4/10): A 25-minute AMRAP rewards consistent pacing and smooth transitions rather than sprinting. Athletes who move efficiently between movements will accumulate more rounds without burning out early.
Movements
- Wall Ball
- Plank Shoulder Tap
- Deadlift
- Run
- Clean
- Plank
Modality Profile
6 total movements: Gymnastics (2) = Plank + Plank Shoulder Tap (bodyweight core/stability movements); Monostructural (1) = Run; Weightlifting (3) = Clean + Deadlift (barbell) + Wall Ball (external load). Raw percentages: G=33%, M=17%, W=50%, rounded to G:30, M:20, W:50.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The 25-minute AMRAP with repeated 200m runs drives sustained cardiovascular demand. Combined with wallballs keeping the heart rate elevated continuously, this tests aerobic capacity significantly over time. |
| Stamina | 7/10 | Repeated rounds of wallballs and deadlifts over 25 minutes tax the posterior chain, legs, and shoulders cumulatively. Muscular endurance is a clear demand, though rep counts per round are moderate. |
| Strength | 8/10 | Finding a 1RM clean is a true max-strength effort, scoring very high for this domain. Deadlifts at 185/135 add a secondary strength stimulus, making this a notably strength-inclusive session. |
| Flexibility | 5/10 | The clean requires hip, ankle, and shoulder mobility. Wallballs demand full squat depth. These combined mobility requirements push beyond basic range of motion into moderately demanding flexibility territory. |
| Power | 7/10 | The 1RM clean is one of the most explosive barbell movements in CrossFit. Wallballs also require hip-to-shoulder power transfer, giving this workout a meaningful power development component. |
| Speed | 4/10 | A 25-minute AMRAP rewards consistent pacing and smooth transitions rather than sprinting. Athletes who move efficiently between movements will accumulate more rounds without burning out early. |
Warm Up SOP plus : 1 min plank 20 alernating plank reach the stars 1 min plank 20 alternating plank reach the stars Strength /Skill:Find current 1RM clean15 mins !!!!!!!Metabolic Conditioning:25 min AMRAP 10 Wallballs 20/14 5 Deadlifts 185/135 200 m run