5:00 AMRAP
3 Wall Walks12 Alt. DB Snatch15 Box Jump Oversrest 2:00 x4Total Rounds (20 working minutes)
WODprep Strategy Top Tips:
Stimulus: The prescribed workout is initially set for 15 minutes as an AMRAP, but we’re pushing it to 20 minutes to truly explore the depths of fatigue. The goal is to maintain a pace quicker than your usual 15-minute speed throughout all 5 rounds. The generous 2-minute rest intervals are designed to help you sustain high intensity, just skirting the edge of anaerobic exertion.
Your objective is to pick up where you left off in each round, keeping track of total rounds and reps.
Warm-Up
Complete 2 sets of the following:
- 25 feet of Walking Calf Raises
- 50 Single Unders
- 5-7 pushups
- 5-7 Walking Inchworms
Workout-Specific Warm-Up
Start with a 2-minute moderate-paced bike ride, then transition into 3 rounds:
- 1-2-3 Wall Walks
- 10 Single Dumbbell Deadlifts (each arm)
- 6 Dumbbell High Pulls (each arm)
- 12 Alternating Dumbbell Snatches
- 5 Box Jump Overs
- 10 Box Jump Overs
- 15 Box Jump Overs
Upon completing the third round, seamlessly transition into a 3/12/15 pattern at a race pace.
Check out our video below:
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