Workout Description
AMRAP in 20 minutes
22 Air Squats
12 Toes-to-Bars
9 Burpees
Wear a weight vest (20/14 lb)
Why This Workout Is Hard
Hero WOD (AMRAP). 20 mins: squats, T2B, burpees, all w/ vest. Tests conditioning/endurance under load.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 20-minute AMRAP with a weight vest (20/14 lb) involving air squats, toes-to-bars, and burpees creates a significant loaded cardiovascular challenge.
- Stamina (8/10): Performing high reps of squats, T2B, and burpees with a weight vest for 20 minutes will heavily tax full-body muscular stamina, especially core, legs, and shoulders.
- Strength (5/10): The weight vest adds a constant moderate strength demand to all movements, increasing the difficulty of bodyweight exercises.
- Power (5/10): Burpees have an explosive component, amplified by the vest. Kipping T2B also utilize power.
- Speed (5/10): Maintaining a consistent pace and efficient transitions while wearing a weight vest is key for maximizing rounds.
- Flexibility (3/10): Requires mobility for squats and T2B (hamstrings, hip flexors, shoulders), potentially made slightly more challenging by the vest.
Modality Profile
While the movements are gymnastics-based, the prescribed weight vest adds a weightlifting component to the workout, making it a hybrid of gymnastics and weighted conditioning.
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