Workout Description
AMRAP in 19 minutes
3 Muscle-Ups
Shuttle Sprint (5, 10, 15 yards)
6 Burpee Box Jump Overs (20 in)
Why This Workout Is Hard
Hero WOD (AMRAP). Combines high-skill gymnastics (Muscle-Ups), short explosive sprints, and complex burpee box jump overs (20in), testing skill, power, and conditioning over 19 minutes.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Muscle-ups, shuttle sprints, and burpee box jump overs are all highly explosive, power-demanding movements.
- Speed (8/10): Sprinting speed, fast cycling of muscle-ups and burpee box jump overs, and quick transitions are crucial for maximizing rounds.
- Endurance (7/10): A 19-minute AMRAP combining muscle-ups, shuttle sprints, and burpee box jump overs creates a high-intensity cardiovascular challenge with repeated bursts of effort.
- Stamina (7/10): Muscular stamina for muscle-ups (upper body pulling/pushing), burpee box jump overs (full body), and maintaining sprint speed over multiple rounds.
- Strength (6/10): Muscle-ups require significant relative upper body strength.
- Flexibility (4/10): Good shoulder mobility for muscle-ups, hip flexion for box jumps, and basic mobility for burpees and sprints.
Modality Profile
A G/M workout with gymnastics (Muscle-Ups, Burpee Box Jump Overs) and monostructural (Shuttle Sprint) components.
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