What is a good score for Double Wed Shed?

Double Wed Shed scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Double Wed Shed score?

A good Double Wed Shed score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Double Wed Shed?

Your Double Wed Shed approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Double Wed Shed?

Double Wed Shed can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Double Wed Shed work?

Double Wed Shed primarily works the muscles involved in Lunge, Power Snatch, Push-Up. This workout develops muscular endurance.

Double Wed Shed WOD - Scaling & Strategy

Workout Description

6’ AMRAP:5 power snatch (55/75#)3 OHS (55/75#)10 lateral burpees over the bar2’ rest10’ EMOM:7 goblet squats(53/35) + 25 plate hops (45# plate)2’ rest3 RFT:30 lunges20 abmat situps10 pushupsScore is how many times you cursed Rachelle’s programming during the entire workout: 1-100

Why This Workout Is Hard

This workout combines moderate loads with high volume and minimal recovery. The 6-min AMRAP (power snatch + OHS + burpees) creates continuous intensity, followed by only 2 minutes rest before a 10-min EMOM with heavy goblet squats and plate hops. The final 3-round finisher (30 lunges, 20 situps, 10 pushups) compounds lower-body and core fatigue. Total work time exceeds 20 minutes with significant leg and grip demands. Average athletes will experience substantial fatigue accumulation, requiring some to scale weights or reps.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High rep ranges across multiple movements (30 lunges, 20 situps, 10 pushups × 3 rounds, plus plate hops and burpees) demand significant muscular endurance throughout.

Flexibility (7/10): Overhead squats demand substantial shoulder and hip mobility; lunges, burpees, and lateral movements require good range of motion throughout.

Power (7/10): Power snatches are inherently explosive; lateral burpees and plate hops add plyometric demands; goblet squats require dynamic movement.

Speed (7/10): AMRAP and EMOM formats demand quick cycling and minimal rest between movements; transitions between barbell work and bodyweight create pacing pressure.

Endurance (6/10): The 6-minute AMRAP and 10-minute EMOM create sustained cardiovascular demand, though the 2-minute rest breaks provide recovery windows that moderate overall aerobic intensity.

Strength (5/10): Power snatches and overhead squats with moderate loads (55/75#) require force production, but the rep schemes emphasize speed over maximal strength.

Modality Profile

Workout contains 5 unique movements: Power Snatch (W), OHS (W), Lateral Burpees (G), Goblet Squats (W), Plate Hops (G), Lunges (G), Abmat Situps (G), Pushups (G). Total: 5 Gymnastics movements (Burpees, Plate Hops, Lunges, Situps, Pushups) and 3 Weightlifting movements (Power Snatch, OHS, Goblet Squats). Distribution: G=50%, W=50%, M=0%

Attribute	Score	Explanation
Endurance	6/10	The 6-minute AMRAP and 10-minute EMOM create sustained cardiovascular demand, though the 2-minute rest breaks provide recovery windows that moderate overall aerobic intensity.
Stamina	8/10	High rep ranges across multiple movements (30 lunges, 20 situps, 10 pushups × 3 rounds, plus plate hops and burpees) demand significant muscular endurance throughout.
Strength	5/10	Power snatches and overhead squats with moderate loads (55/75#) require force production, but the rep schemes emphasize speed over maximal strength.
Flexibility	7/10	Overhead squats demand substantial shoulder and hip mobility; lunges, burpees, and lateral movements require good range of motion throughout.
Power	7/10	Power snatches are inherently explosive; lateral burpees and plate hops add plyometric demands; goblet squats require dynamic movement.
Speed	7/10	AMRAP and EMOM formats demand quick cycling and minimal rest between movements; transitions between barbell work and bodyweight create pacing pressure.

Attribute

Score

Explanation

Endurance

6/10

The 6-minute AMRAP and 10-minute EMOM create sustained cardiovascular demand, though the 2-minute rest breaks provide recovery windows that moderate overall aerobic intensity.

Stamina

8/10

High rep ranges across multiple movements (30 lunges, 20 situps, 10 pushups × 3 rounds, plus plate hops and burpees) demand significant muscular endurance throughout.

Strength

5/10

Power snatches and overhead squats with moderate loads (55/75#) require force production, but the rep schemes emphasize speed over maximal strength.

Flexibility

7/10

Overhead squats demand substantial shoulder and hip mobility; lunges, burpees, and lateral movements require good range of motion throughout.

Power

7/10

Power snatches are inherently explosive; lateral burpees and plate hops add plyometric demands; goblet squats require dynamic movement.

Speed

7/10

AMRAP and EMOM formats demand quick cycling and minimal rest between movements; transitions between barbell work and bodyweight create pacing pressure.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

Double Wed Shed

Training Profile

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