Workout Description
AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)
Why This Workout Is Medium
Hero WOD (Triplet AMRAP). Short duration (10 min) with light DBs (35lb) and T2B. Tests conditioning and basic gymnastics/DB proficiency at high intensity.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Muscular stamina is tested in the core/grip (T2B), shoulders/legs (DB thrusters), and legs/core (DB lunges) with light-moderate dumbbells.
- Speed (7/10): Fast cycling of all movements and quick transitions are key to maximizing rounds in this short AMRAP.
- Endurance (6/10): A 10-minute AMRAP with toes-to-bars, dumbbell thrusters, and dumbbell lunges creates a moderate, sustained cardiovascular effort.
- Power (5/10): Dumbbell thrusters have an explosive component.
- Strength (4/10): Dumbbell thrusters and lunges with 35/25 lb dumbbells provide a light strength stimulus, focusing more on cycling and endurance.
- Flexibility (4/10): Requires hamstring/hip flexor mobility for T2B, squat depth for thrusters, and lunge depth.
Modality Profile
An M/W couplet with a monostructural movement (Run) and a weightlifting movement (Cleans).
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