Workout Description

Why This Workout Is Medium

This 14-minute AMRAP combines moderate-skill movements with light-moderate loads. Wall walks require shoulder stability and coordination, while renegade rows and DB power cleans demand grip strength and full-body coordination. The 50/35lb weight is manageable for most, but the continuous nature creates cumulative fatigue across shoulders, grip, and posterior chain. The rep scheme allows brief transitions between movements, preventing complete muscular failure while maintaining steady work output.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body work through wall walks and renegade rows will heavily tax muscular endurance, especially shoulders and core.
• Endurance (7/10): A 14-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (7/10): Wall walks demand significant shoulder and thoracic mobility, while power cleans require good hip and ankle flexibility for proper positioning.
• Strength (6/10): 50/35lb dumbbells for renegade rows and power cleans provide moderate loading that challenges strength while allowing for higher rep ranges.
• Power (6/10): Power cleans are inherently explosive, requiring hip drive and speed under the bar, though moderate weight allows for sustained power output.
• Speed (5/10): AMRAP format encourages steady pacing rather than sprint cycling, with transitions between complex movements limiting pure speed demands.

Movements

• Wall Walk
• Renegade Row
• Dumbbell Power Clean

Benchmark Notes

This 14-minute AMRAP combines wall walks (gymnastics), alternating renegade rows (strength/stability), and DB power cleans (power/conditioning). I'll analyze each movement and apply fatigue patterns. Wall Walks: 4 reps take ~20-25 seconds fresh (5-6 sec per rep including transitions), but fatigue significantly as they're grip and shoulder intensive. By round 3-4, expect 25-30 seconds, and by round 6+, 30-40 seconds. Alternating Renegade Rows: 8 reps (4 per side) at 50/35 lbs take ~16-20 seconds fresh (2-2.5 sec per rep), but grip fatigue from wall walks adds 20-30% time. Expect 20-25 seconds by mid-workout. DB Power Cleans: 12 reps at 50/35 lbs take ~24-30 seconds fresh (2-2.5 sec per rep), but shoulder fatigue from previous movements adds 15-20% time. Round breakdown: Round 1: 60-75 seconds (fresh state), Round 2: 65-80 seconds (+8% fatigue), Round 3: 70-90 seconds (+15% fatigue), Round 4: 80-100 seconds (+25% fatigue), Round 5: 90-110 seconds (+35% fatigue), Round 6+: 100-120+ seconds (+50%+ fatigue). Transitions between movements: 3-5 seconds each (elite to intermediate). Total cycle time progresses from ~70 seconds (round 1) to 120+ seconds (round 6+). Using Cindy as the closest anchor (AMRAP 20 with bodyweight movements), but this workout is more strength-intensive and shorter duration. Cindy benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. Scaling for 14 minutes with heavier loading: Elite athletes (L10) should complete 8-9 rounds, average CrossFitters (L5) around 6 rounds, beginners (L1) around 3-4 rounds. Final targets - L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

Wall Walk is a gymnastics bodyweight movement (33%), while Renegade Row and Dumbbell Power Clean are both weightlifting movements using external load (67%). No monostructural cardio movements present.