• RoadieFit


Wall Walk Squat Thruster


200m Run

3 Rounds Not For Time

10 PVC Passovers

10 PVC(or lightweight) Overhead Squats

10 PVC (Light ) Strict Press


200m Run


12m Amrap

3 Wall Walks

6 Single KB Goblet Squats

9 Single Arm KB Thrusters


12m Amrap

3 Wall Walks

6 Sandbag/Backpack Goblet Squats

9 Single Arm DB/Water Jug Thrusters


At 3…2…1…Go! You will start with 3 Wall Walks. Next, you will perform 6 Squats and then, 9 Single Arm Thrusters. That is one round. Your score is the total amount of round and reps when the 12 minutes is complete.


The weight for this workout should be moderate to heavy. We want this to be challenging. Grab some weight!


The intended stimulus for this workout is a rare one, it's kind of a sprint with heavy weight. You should end up with a high number of rounds.

Scales and Mods

You can modify the squats to whatever weight you can hold safely. And if you're just getting going with us feel free to drop the weight completely and do air squats.

Let's Get It!!!

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