Refuge

An open-ended AMRAP: an honesty test for how much quality work your engine can actually produce.

Grade: Engine · AMRAP · 25:00

The workout

• Move: 400 m Run
• Move: 12 Devil Press @ 2×22.5/15 kg (50/35 lb)
• Move: 16 Walking Lunges
• Target: 5+ rounds · the devil press sets the tone: smooth and relentless, never frantic

Why we programme this

With no cap to hide behind, an AMRAP measures your engine directly: how much repeatable, quality work you can put out in the window. It builds the sustained-output capacity that lets a hybrid athlete keep the throttle open while others fade in the back half. The first round should feel almost restrained: the score is won in the last few minutes, not the first.