Workout Description
Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups
AMRAP from 24:00-29:00:
Row (calories)
Rest 1 minute between each AMRAP station
Why This Workout Is Hard
Hero WOD. Five separate 5-min AMRAPs with 1 min rest. Tests capacity across diverse domains: burpees, moderate DL/box jumps, TGU, light snatches/push-ups, and rowing. Demanding due to variety and sustained effort.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Five separate 5-minute AMRAPs with 1-minute rest intervals test the ability to sustain high output and recover across varied modalities, including rowing and burpees.
- Stamina (7/10): Each AMRAP station challenges different aspects of muscular stamina: burpees (full body), deadlifts/box jumps (legs/posterior chain), Turkish get-ups (core/shoulders), snatches/push-ups (full body/upper body).
- Power (7/10): Snatches, box jumps, and rowing for calories are primary power outputs. Burpees also have an explosive component.
- Strength (6/10): Deadlifts (155/105 lb), Turkish get-ups (40/30 lb), and snatches (75/55 lb) involve moderate strength demands within their respective AMRAPs.
- Speed (6/10): Maximizing reps in each 5-minute window requires fast cycling of movements and efficient transitions.
- Flexibility (4/10): Requires mobility for deadlifts, squats in TGU, snatches, and full range for push-ups and burpees.
Modality Profile
A complex workout with 7 distinct movements across 5 AMRAPs. Burpee (G), Deadlift (W), Box Jump (G), TGU (W), Snatch (W), Push-up (G), Row (M). This gives 3 G, 3 W, 1 M. Profile: 43% G, 43% W, 14% M.
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