January 14, 2026
/Double AMRAP Wednesday
10 Wide Grip Strict Pull-ups
Completed 7 rounds
- • 9 Bar Facing Burpees
- • 12 Pull-ups
- • 15 Power Snatches (85 lbs)
- • 6 Burpee Box Get Overs (48")
- • 8 Chest-to-Bar Pull-ups
- • 2 Power Clean & Jerks (165 lbs)
Wednesday double AMRAP — two 9-minute tests with 5 minutes to contemplate your life choices in between. The kind of programming that looks reasonable on paper until you're in round two and the wheels start coming off.
Started with wide grip strict pull-ups on the 1:30. Seven rounds, ten reps each round. That's 70 pull-ups before the workout even starts. Wide grip changes everything — shoulders have to work harder, lats get stretched, forearms start talking early.
First AMRAP was volume work. Bar facing burpees to start each round, then pull-ups when your arms are already cooked from the buy-in, finishing with 15 power snatches at 85. Three rounds plus 26 reps — that's over 100 burpees and pull-ups each in nine minutes.
Five minutes rest felt like thirty seconds. Just enough time to question why we do this, not enough time to actually recover.
Second AMRAP was heavier but lower volume. Burpee box get overs at 48 inches — that's a big box when you're gassed. Chest-to-bar pull-ups when your pull-up muscles are already destroyed. Then power clean and jerks at 165 to finish. Three rounds plus 12 reps. Every rep earned.
Good crew today. Seven guys grinding through midweek work. This is what Wednesday looks like at RRL — not easy, not impossible, just work that needs to be done.
The Red Rocket Lounge meets at 5am in Chattanooga. We're fathers, business owners, and community leaders who show up before the sun to get better. Drop in for a visit or join the brotherhood.
