Workout Description
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run
Why This Workout Is Medium
Hero WOD (AMRAP). 20 mins: light OHS/BS (45lb bar), run. Tests light barbell cycling/conditioning.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A 20-minute AMRAP combining light overhead squats, light back squats, and a 400m run tests cardiovascular fitness and the ability to sustain effort with light barbell cycling.
- Stamina (6/10): Cycling light OHS and back squats (45/35 lb bar) for 20 minutes, interspersed with runs, tests light load muscular endurance in the legs and shoulders/core for stability.
- Speed (5/10): Maintaining a good running pace and efficiently cycling through the light barbell movements is key for maximizing rounds.
- Flexibility (4/10): Requires good mobility for overhead squats (shoulders, hips, ankles) and back squats, even at light loads, to maintain good form over many reps.
- Strength (2/10): The barbell weight is very light, focusing on movement pattern endurance rather than maximal strength.
- Power (2/10): Minimal power demand; focus is on consistent movement and running pace.
Modality Profile
A couplet of a monostructural movement (Run) and a gymnastics movement (Back Extension/Sit-up). The structure ensures an even split between the two modalities.
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