Workout Description
AMRAP in 20 minutes of:
5 Squat Cleans (155/135 lb)
10 Burpees Over the Bar
15 Pull-Ups
200 meter Run
Why This Workout Is Very Hard
Hero WOD (20 min AMRAP). Combines heavy squat cleans (155lb), burpees over bar, pull-ups, and running. The heavy cleans repeated over a long duration make this very demanding on strength endurance and conditioning.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 20-minute AMRAP with 200m runs each round, combined with heavy squat cleans, burpees, and pull-ups, creates a high cardiovascular demand.
- Strength (8/10): Squat cleans at 155/135 lbs are a significant strength component, especially when cycled in an AMRAP. Pull-ups test relative pulling strength.
- Power (8/10): Squat cleans are a primary power movement; burpees over the bar also have an explosive jump component.
- Stamina (7/10): Muscular stamina for cycling heavy squat cleans, performing burpees over the bar, and pull-ups repeatedly over 20 minutes.
- Speed (6/10): Running speed and fast, efficient cycling of all movements, including transitions, are key to maximizing rounds.
- Flexibility (4/10): Requires good mobility for the front rack and full squat in cleans, and shoulder mobility for pull-ups.
Modality Profile
A balanced AMRAP with a weightlifting component (Squat Cleans), a gymnastics component (Pull-Ups), and two monostructural components (Burpees Over the Bar, Run).
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