Workout Description
AMRAP in 30 minutes
6 Deadlifts (70% of 1RM)
11 Box Jumps (24/20 in)
18 Burpees
Why This Workout Is Hard
Hero WOD (30 min AMRAP). Combines heavy deadlifts (70% 1RM), box jumps, and burpees. Demanding due to heavy lifting over a long duration.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling heavy deadlifts (70% 1RM) for reps, combined with box jumps and burpees over 30 minutes, severely tests posterior chain, leg, and full-body muscular stamina.
- Strength (8/10): Deadlifts at 70% of 1RM are a significant strength component, especially when performed repeatedly in a long AMRAP.
- Endurance (7/10): A 30-minute AMRAP with heavy deadlifts, box jumps, and burpees creates a sustained cardiovascular and metabolic demand, testing endurance under load.
- Power (6/10): Deadlifts (when performed explosively) and box jumps are primary power outputs. Burpees also have an explosive component.
- Speed (4/10): While not a pure speed WOD, efficient cycling of movements and managing transitions over 30 minutes is important for maximizing rounds.
- Flexibility (3/10): Requires good hamstring flexibility for deadlifts and hip flexion for box jumps and burpees.
Modality Profile
A triplet of two gymnastics movements (Box Jump, Burpee) and one weightlifting movement (Deadlift). Profile: 67% G, 33% W.
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