Workout Description
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
While Partner B performs:
400 meter Sandbag Run (45/25 lb)
Partners switch after each Run.
Why This Workout Is Very Hard
Partner Hero WOD, 31 min AMRAP. Combines heavy thrusters (155lb), rope climbs, high box jumps (30in), and weighted sandbag runs, requiring high work capacity.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Muscular stamina is heavily taxed: thrusters (legs/shoulders), rope climbs (grip/pulling), box jumps (legs/plyo), and sandbag runs (full body/core/grip). Partner format allows some recovery but overall volume is high.
- Endurance (8/10): A 31-minute AMRAP with continuous work (either on the triplet or the sandbag run) creates a very high and sustained cardiovascular demand.
- Strength (8/10): Thrusters at 155/105 lbs are heavy. Rope climbs require significant pulling strength. Sandbag runs with 45/25 lbs add a considerable strength component to the run.
- Power (7/10): Thrusters are an explosive movement. Box jumps are plyometric. Rope climbs can involve powerful pulls. Sandbag runs, especially if paced aggressively, require power.
- Speed (6/10): Efficient transitions between movements and partners, fast cycling of reps by Partner A, and a quick pace on the sandbag run by Partner B are all crucial for maximizing rounds.
- Flexibility (4/10): Requires mobility for thrusters (front rack, squat), rope climbs (hip flexor/shoulder for reach), and box jumps. Sandbag carry can challenge posture.
Modality Profile
A partner WOD where work is split between a G/W triplet (Rope Climb, Box Jump / Thruster) and an 'M' sandbag run. The heavy thruster and constant running give significant weight to 'W' and 'M', leading to a balanced but demanding profile.
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