Workout Description
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Thrusters (95/65 lb)
Why This Workout Is Hard
Hero WOD (20 min AMRAP). Combines bodyweight movements (pull-ups, push-ups, squats) with moderate-weight thrusters (95lb) in a structure that creates significant metabolic demand and tests muscular endurance.
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): A 20-minute AMRAP involving two rounds of 'Cindy' followed by a 400m run, repeated, is highly demanding on cardiovascular endurance and pacing.
- Stamina (9/10): Extensive muscular stamina required for the high volume of pull-ups, push-ups, and squats within each 'Cindy' segment, compounded by the running.
- Speed (5/10): Efficiently cycling through the bodyweight movements and maintaining a good running pace are key to maximizing rounds.
- Strength (2/10): Primarily bodyweight movements; relative strength for pull-ups and push-ups is a factor, but endurance dominates.
- Flexibility (2/10): Basic range of motion needed for pull-ups, push-ups, squats, and running.
- Power (2/10): Not primarily a power-focused WOD; more about sustained, high-volume bodyweight output and running.
Modality Profile
A triplet of two gymnastics movements (Pull-up, Push-up) and one weightlifting movement (Squat). This creates a 2/3 G, 1/3 W profile.
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