Workout Description
AMRAP in 25 minutes
7 Deadlifts (185/135 lb)
6 Kettlebell Swings (53/35 lb)
7 Barbell Hack Squats (185/155 lb)
6 Plate Sit-Ups (45/25 lb)
1 Burpee at the top of every minute
Why This Workout Is Hard
Hero WOD (AMRAP). 25 mins: heavy DL (185lb), KB swings, heavy hack squats (185lb), weighted sit-ups, w/ burpee every minute. Demanding strength/conditioning with constant interruption.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling heavy deadlifts (185lb), kettlebell swings, and heavy hack squats (185lb) for 25 minutes, plus weighted sit-ups and burpees, will severely test muscular stamina across the entire body.
- Strength (8/10): Deadlifts and hack squats at 185/155 lbs are heavy loads for an AMRAP. Plate sit-ups add a core strength component. Maintaining strength under fatigue is crucial.
- Endurance (7/10): A 25-minute AMRAP with a burpee every minute creates a sustained cardiovascular demand, testing endurance and recovery between varied strength efforts.
- Power (5/10): Kettlebell swings and the jump in burpees are power components. The heavy lifts, if moved with intent, also contribute to power output.
- Speed (4/10): Efficient transitions and consistent pacing are more critical than maximal speed on individual movements for this longer AMRAP with constant burpee interruptions.
- Flexibility (3/10): Requires good hip hinge for deadlifts and KB swings, squat depth for hack squats, and basic mobility for sit-ups and burpees.
Modality Profile
A chipper with gymnastics (Burpee, Plate Sit-Ups) and multiple heavy weightlifting movements (Deadlifts, Kettlebell Swings, Barbell Hack Squats). Weightlifting dominant.
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