Workout Description
AMRAP in 28 minutes
9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)
Why This Workout Is Hard
Hero WOD (AMRAP). 28 mins: moderate OHS (115lb), legless rope climbs, moderate bench press (115lb). Tests skill/strength endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling OHS (115lb), legless rope climbs, and bench press (115lb) for 28 minutes tests strength-stamina in the shoulders, legs, core, and upper body pulling/pushing muscles. Grip for rope climbs is also key.
- Strength (8/10): Legless rope climbs require significant upper body and core strength. Overhead squats and bench presses at 115/75 lbs are moderate loads that test strength endurance over a long duration.
- Endurance (7/10): A 28-minute AMRAP with moderate overhead squats, legless rope climbs, and moderate bench presses will test cardiovascular fitness and sustained effort across varied strength and skill movements.
- Flexibility (6/10): Requires excellent shoulder, thoracic, and hip mobility for OHS. Shoulder mobility for bench press and rope climbs (especially legless from seated).
- Power (5/10): Driving up from the OHS and pressing the bench can be powerful. The initial pull on a legless rope climb also requires power, though control is paramount.
- Speed (4/10): Efficient transitions and managing fatigue on the skill-intensive rope climbs are more critical than raw speed on individual movements.
Modality Profile
A couplet of a weightlifting movement (Overhead Squat) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.
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