• MikeMega


Wall Walk Squat Thruster


200m Run

3 Rounds Not For Time

10 PVC Passovers

10 PVC(or light weight) Overhead Squats

10 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 sot be challenging. Grab some weight!


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

Scales and Mods

You can modify the squats to be whatever you can hold the weight safely. And if your just getting going feel free to drop the weight completely and do Air Squats.

Let's Get It!!!

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