Workout Description

Why This Workout Is Very Hard

Hero WOD (Triplet AMRAP). Combines running, heavy deadlifts (275lb), and complex Burpee Bar Muscle-Ups, demanding high levels of strength, skill, and conditioning over 18 minutes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Hero WOD (Triplet AMRAP). Combines running (200m repeats), heavy deadlifts (275/185lb), and complex Burpee Bar Muscle-Ups over 18 minutes. This is an extremely demanding test of strength, skill, and conditioning endurance at high intensity.
• Stamina (9/10): Cycling 9 heavy deadlifts and 6 Burpee Bar Muscle-Ups, interspersed with 200m runs, for 18 minutes will severely tax posterior chain/grip stamina (DLs) and full-body/pulling/pushing stamina for the complex BMUs.
• Strength (9/10): Deadlifts at 275/185 lbs are a very heavy load for 9 reps in an AMRAP. Burpee Bar Muscle-Ups require significant relative strength for both the burpee, jump, and muscle-up components. This WOD is very strength-dominant.
• Power (8/10): Deadlifts, if performed with speed, are a power movement. Burpee Bar Muscle-Ups are a highly explosive, complex movement. Sprinting 200m also demands power. Maintaining high power output is critical.
• Speed (6/10): Fast 200m runs and efficient, quick cycling of heavy deadlifts and Burpee BMUs are key for maximizing rounds. Minimizing rest and transition time is crucial.
• Flexibility (5/10): Requires good hamstring/hip mobility for heavy deadlifts. Excellent shoulder/wrist mobility for bar muscle-ups. Basic running/burpee mobility.

Modality Profile

A balanced triplet with a monostructural component (Run), a weightlifting component (Deadlifts), and a gymnastics component (Burpee Bar Muscle-Ups).

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