Workout Description
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
Why This Workout Is Hard
Hero WOD (Triplet AMRAP). 20 mins: moderate push press (115lb), heavy KB swings (70lb), box jumps. Tests power endurance/conditioning.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling push presses (115/85 lb), heavy KB swings (70/53 lb), and box jumps for 20 minutes tests muscular stamina in the shoulders, posterior chain, grip, and legs.
- Endurance (7/10): A 20-minute AMRAP combining moderate push presses, heavy kettlebell swings, and box jumps creates a sustained cardiovascular and metabolic challenge.
- Power (7/10): Push presses, kettlebell swings, and box jumps are all power-oriented movements. The WOD tests sustained power output.
- Strength (6/10): Push presses at 115/85 lbs and KB swings at 2/1.5 pood are moderate to heavy loads, requiring good strength endurance to maintain for many rounds.
- Speed (6/10): Efficiently cycling through all three movements with minimal rest and quick transitions is key for maximizing rounds in this AMRAP.
- Flexibility (3/10): Requires mobility for push presses (overhead), KB swings (hip hinge), and box jumps.
Modality Profile
A triplet of one gymnastics movement (Box Jump) and two weightlifting movements (Push Press, KBS). Profile: 67% W, 33% G.
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