Workout Description

Why This Workout Is Hard

A sprint couplet with heavy overhead squats and high box jumps. Demands speed, strength, and explosive power.

Benchmark Times for AGOQ 21.5

• Elite: <9:45
• Advanced: 9:45-9:16
• Intermediate: 9:16-8:16
• Beginner: >8:16

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Driving up from heavy OHS requires significant power. Burpee box jump overs are also highly explosive. This WOD is a major test of sustained power output.
• Strength (8/10): Overhead squats at 165/115 lbs are a very heavy load for this context, demanding exceptional strength and stability. Burpee box jump overs to a 30-inch box require significant leg strength/power.
• Flexibility (8/10): Requires elite-level mobility for heavy OHS (shoulders, thoracic spine, hips, ankles) to be performed safely and efficiently. Hip flexion for high box jump overs.
• Speed (8/10): This is a sprint. Fast cycling of heavy OHS and quick burpee box jump overs with minimal transition time are critical for a fast score within the tight cap.
• Stamina (7/10): Cycling heavy OHS and high burpee box jump overs for 27 reps each in a sprint format tests strength-stamina for OHS (full body, core, shoulders) and explosive full-body stamina for burpee box jumps.
• Endurance (6/10): A 12-9-6 rep scheme for time (10-min cap) of heavy overhead squats (165/115 lb) and burpee box jump overs (30 in). This is a very fast, intense sprint testing heavy lifting with extreme stability demands and explosive plyometrics.

Modality Profile

A triplet with a weightlifting movement (Overhead Squats) and a hybrid gymnastics/monostructural movement (Burpee Box Jump Overs). The stimulus is balanced across all three modalities.

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These WODs similar to AGOQ 21.5 share comparable training demands, time domains, and movement patterns.