Workout Description
AMRAP in 30 minutes of:
20 Box Step-Ups with a weighted backpack (24/20 in, 50/35 lb)
23 Burpees-Over-Backpack
19 Air Squats*
When 30 minutes have elapsed, complete at least one more set of 19 Air Squats together as a group.
Why This Workout Is Hard
Hero WOD (AMRAP). 30 minutes combining weighted step-ups (50lb backpack), burpees over backpack, and air squats. Tests endurance under load.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Weighted box step-ups (50/35 lb backpack) and burpees over the backpack will significantly tax leg and full-body muscular stamina over a long duration.
- Endurance (7/10): A 30-minute AMRAP involving weighted step-ups, burpees over a backpack, and air squats will test cardiovascular endurance and sustained pacing.
- Strength (5/10): Carrying a 50/35 lb backpack for step-ups provides a moderate strength endurance stimulus. The "burpee-over-object" adds a dynamic strength component.
- Speed (5/10): Consistent pacing and efficient transitions between movements are key for maximizing rounds in this 30-minute AMRAP.
- Power (4/10): The jump in the burpee-over-backpack and stepping up onto the box have power components, but the WOD is more endurance-focused.
- Flexibility (2/10): Requires basic mobility for step-ups, squats, and burpees.
Modality Profile
A long AMRAP with weighted step-ups (W), burpees (G), and air squats (G). The weighted component gives this a weightlifting-dominant profile.
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