Workout Description

Why This Workout Is Medium

The 1k row provides a moderate aerobic challenge but allows recovery before the AMRAP. Wall balls at 20/14 are manageable for average athletes, and 50/35 DB power clean & jerks are light enough to maintain good form. The AMRAP format creates fatigue accumulation, but the moderate loads and fundamental movements keep this accessible. Most CrossFitters can complete as prescribed with steady pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume wall balls and repeated DB power clean & jerks will heavily tax muscular endurance, especially shoulders and legs over multiple rounds.
• Endurance (7/10): The 1k row followed by continuous AMRAP work creates significant cardiovascular demand, testing aerobic capacity throughout the 12-minute duration.
• Power (6/10): DB power clean & jerks are explosive movements requiring hip drive and coordination, while wall balls demand leg drive power.
• Speed (6/10): AMRAP format rewards fast transitions and quick cycling of movements to maximize rounds in the remaining time after rowing.
• Strength (4/10): Moderate loading with 50/35lb DBs and 20/14lb wall balls requires decent strength but isn't maximal effort lifting.
• Flexibility (4/10): Wall balls demand good overhead mobility and squat depth, while DB power clean & jerks require full-body range of motion.

Movements

• Wall Ball
• Dumbbell Power Clean
• Dumbbell Jerk
• Row

Benchmark Notes

This workout consists of a 1000m row followed by an AMRAP of 21 wall balls (20/14) and 9 DB power clean & jerks (50/35) in the remaining time from a 12-minute cap. Breaking this down: The 1000m row will take elite athletes 195-210 seconds (3:15-3:30), intermediate athletes 225-255 seconds (3:45-4:15), and recreational athletes 270-300 seconds (4:30-5:00). This leaves approximately 8:30-8:45 for elite, 7:45-8:15 for intermediate, and 7:00-7:30 for recreational athletes to complete AMRAP rounds. Each AMRAP round consists of 21 wall balls at 2.5-3 seconds per rep (52-63 seconds) plus 9 DB power clean & jerks at 3-4 seconds per rep (27-36 seconds), totaling 79-99 seconds per round for fresh athletes. With fatigue and transitions, rounds will take: Round 1: 80-90 seconds, Round 2: 85-95 seconds, Round 3+: 90-105 seconds with increasing breakdown. Elite athletes with 8:30+ remaining can complete 6-7 rounds, intermediate athletes with 7:45-8:15 can complete 4-5 rounds, and recreational athletes with 7:00-7:30 can complete 3-4 rounds. This workout is similar to other mixed modal AMRAPs but the rowing component front-loads fatigue. Using Cindy (20-min AMRAP) as a reference anchor where L10 achieves 25-30 rounds, L5 achieves 15-18 rounds, and L1 achieves 6-8 rounds, I scaled proportionally for the shorter time domain and higher movement complexity. Final targets: L10: 6.4+ rounds, L5: 4.0 rounds, L1: 1.5 rounds.

Modality Profile

4 movements total: Row (M), Wall Ball (W), Dumbbell Power Clean (W), Dumbbell Jerk (W). 1 Monostructural, 0 Gymnastics, 3 Weightlifting movements gives 25% M, 75% W, rounded to 25/25/50 for clean distribution.