Workout Description
AMRAP in 20 minutes
7 Chest-to-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters (170/125 lb)
28 Sit-Ups
Buy-In:
13 Bench Presses (170/125 lb)
Why This Workout Is Very Hard
Hero WOD (AMRAP). Bench press buy-in (170lb), then 20 min AMRAP of C2B, DUs, heavy squat clean thrusters (170lb), and sit-ups. Very demanding due to heavy weights and skill.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Bench press buy-in (170/125 lb) and squat clean thrusters at the same weight are very heavy, demanding significant maximal strength and strength endurance.
- Stamina (8/10): Cycling heavy squat clean thrusters (170/125 lb) and performing C2B pull-ups and double-unders for 20 minutes tests strength-stamina, grip endurance, and skill stamina.
- Power (8/10): Squat clean thrusters are a highly explosive, full-body power movement. Bench press also requires power.
- Endurance (7/10): A 20-minute AMRAP with a heavy bench press buy-in, followed by rounds of C2B pull-ups, double-unders, heavy squat clean thrusters, and sit-ups, creates a significant metabolic and cardiovascular challenge.
- Flexibility (5/10): Requires mobility for the squat clean and thruster (front rack, full squat, overhead position) and shoulder mobility for C2B pull-ups.
- Speed (5/10): Efficient cycling of movements, especially the heavy barbell work and transitions, is important for maximizing rounds, but strength is a major limiter.
Modality Profile
A pure weightlifting workout, a heavy triplet of Squat Cleans, Thrusters, and Push Presses.
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