Workout Description
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
Why This Workout Is Hard
Hero WOD (Triplet AMRAP). 20 minutes of high-rep box jumps and pull-ups combined with moderate push presses (115lb), testing conditioning and muscular endurance.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A 20-minute AMRAP combining box jumps, push presses, and pull-ups tests sustained cardiovascular output and muscular endurance.
- Stamina (7/10): High repetitions of box jumps (legs), push presses (shoulders/triceps), and pull-ups (pulling/grip) over 20 minutes challenge muscular stamina across multiple groups.
- Power (6/10): Box jumps and push presses are primary power outputs. Kipping pull-ups also have an explosive component.
- Speed (6/10): Fast cycling of all movements and quick transitions are crucial for maximizing rounds.
- Strength (5/10): Push presses at 115/75 lbs are a moderate load, testing strength-endurance when cycled for reps in an AMRAP.
- Flexibility (3/10): Requires hip flexion for box jumps and shoulder mobility for push presses and pull-ups.
Modality Profile
A triplet of two gymnastics movements (Box Jump, Pull-up) and one weightlifting movement (Push Press). Profile: 67% G, 33% W.
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