Workout Description
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Why This Workout Is Medium
Girl WOD (Triplet AMRAP). Tests basic bodyweight muscular endurance (pull-ups, push-ups, squats) and pacing over 20 minutes.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Classic test of upper body pulling (pull-ups) and pushing (push-ups) stamina, as well as leg stamina (squats), due to the continuous nature and potential for high volume.
- Endurance (6/10): A 20-minute AMRAP of continuous bodyweight work tests cardiovascular endurance and the ability to maintain a steady output.
- Speed (5/10): Maintaining a consistent pace and minimizing transition times between movements over 20 minutes is crucial for maximizing rounds.
- Strength (2/10): Primarily a test of relative bodyweight strength endurance rather than maximal strength.
- Flexibility (2/10): Basic range of motion required for pull-ups, push-ups, and air squats.
- Power (1/10): Not primarily a power-focused WOD; more about sustained muscular output and endurance over many rounds.
Modality Profile
A classic benchmark 'Girl' WOD that is a pure test of bodyweight gymnastics endurance, consisting of three distinct gymnastics movements.
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