Workout Description
On a 21-minute clock:
400 meter run
Then, AMRAP in remaining time of:
10 Hand-Release Push-Ups
4 Strict Pull-Ups
20 Kettlebell Swings (53/35 lb)
4 Single-Arm Kettlebell Snatches (53/35 lb)
10 Kettlebell Goblet Squats (53/35 lb)
Why This Workout Is Hard
Hero WOD (AMRAP after Run). Run buy-in, then AMRAP: hand-release push-ups, strict pull-ups, KB swings, single-arm KB snatches, goblet squats. Tests endurance/strength.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A 400m run buy-in followed by a ~20-minute AMRAP of varied movements creates a good test of cardiovascular endurance and sustained effort.
- Stamina (7/10): The AMRAP portion involves hand-release push-ups, strict pull-ups, kettlebell swings, single-arm snatches, and goblet squats, testing muscular stamina across pushing, pulling, posterior chain, and legs.
- Power (6/10): Kettlebell swings and snatches are explosive movements. Maintaining power output through multiple rounds is tested.
- Strength (5/10): Strict pull-ups require good relative pulling strength. Kettlebell movements (53/35 lb) provide a moderate strength-endurance stimulus.
- Speed (5/10): Efficient transitions between movements and maintaining a consistent pace after the initial run are key for maximizing rounds.
- Flexibility (4/10): Requires mobility for goblet squats, KB swings/snatches (hip hinge, overhead), and strict pull-ups.
Modality Profile
A chipper with gymnastics (Push-Ups, Pull-Ups), weightlifting (KB Swings, Snatches, Goblet Squats), and monostructural (Run) components. Gymnastics dominant.
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