Workout Description

Why This Workout Is Medium

A 12-minute AMRAP combining shoulder mobility movements with moderate-load wall balls. The duration and movement complexity make this accessible while still challenging

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Around the worlds and passthroughs specifically target shoulder mobility and range of motion
• Stamina (7/10): High-rep wall balls and sustained shoulder stability work create significant muscular endurance demands
• Endurance (6/10): A 12-minute sustained effort requiring consistent pacing and moderate metabolic conditioning
• Speed (5/10): Efficient transitions and movement quality are more important than raw speed given the mobility components
• Strength (4/10): Moderate wall ball weight and bodyweight stability movements require strength but remain manageable
• Power (3/10): Wall balls require some power generation but the focus is more on endurance and mobility

Movements

• Wall Ball

Scaling Options

Reduce wall ball weight to 14/10, scale around the worlds to lighter weight or assisted movement, use regular push-up position instead of parallettes for passthroughs

Intended Stimulus

This workout targets shoulder mobility, stability, and endurance through specialized movements combined with metabolic conditioning from wall balls. The 12-minute duration creates sustained demand while the movement selection challenges coordination and shoulder function under fatigue.

Coach Insight

Focus on quality movement patterns, especially with the around the worlds - these will challenge shoulder stability significantly. Break the wall balls into manageable sets early (2-3 sets of 7-8) to maintain consistent round times. Use the mobility movements as active recovery between wall ball sets while maintaining good form.

Modality Profile

Primarily gymnastics-based with shoulder mobility movements (around the worlds, passthroughs) and one weightlifting component (wall balls)