Workout Description
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Why This Workout Is Hard
Hero WOD (AMRAP). 26 mins: pull-ups, heavy KB swings (70lb), box jumps. Tests long-duration endurance/power.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 26-minute AMRAP of pull-ups, heavy kettlebell swings, and box jumps creates a sustained, high-intensity cardiovascular demand, testing long-duration endurance and power output.
- Stamina (8/10): High volume of pull-ups, heavy KB swings (1.5/1 Pood or 53/35 lb), and box jumps over 26 minutes will significantly tax grip, posterior chain, pulling muscles, and leg stamina.
- Power (7/10): Kettlebell swings and box jumps are primary power movements. Kipping pull-ups also utilize power. Maintaining power output for 26 minutes is a key challenge.
- Strength (5/10): Kettlebell swings at 1.5/1 Pood are a moderate-heavy load that tests strength endurance. Pull-ups test relative pulling strength endurance.
- Speed (5/10): Consistent pacing and efficient cycling of all three movements are crucial for maximizing rounds in this long AMRAP.
- Flexibility (3/10): Requires hip hinge for KB swings, shoulder mobility for pull-ups, and hip flexion for box jumps.
Modality Profile
A triplet with one gymnastics movement (Pull-Ups) and two weightlifting movements (Kettlebell Swings, Box Jumps). Weightlifting dominant.
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