Workout Description
AMRAP in 30 minutes
5 Deadlifts (120/90 kg)
7 Pull-Ups
9 Push-Ups
Why This Workout Is Hard
Hero WOD (AMRAP). 30 mins: heavy DL (264lb), pull-ups, push-ups. Tests long-duration strength/bodyweight endurance.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Deadlifts at 120/90 kg are very heavy for an AMRAP format, making this a significant test of strength endurance. Pull-ups and push-ups test relative strength endurance.
- Endurance (8/10): A 30-minute AMRAP involving heavy deadlifts (120/90 kg or ~264/198 lb), pull-ups, and push-ups creates a significant test of long-duration strength-biased conditioning.
- Stamina (8/10): Cycling heavy deadlifts alongside pull-ups and push-ups for 30 minutes will severely tax posterior chain, grip, pulling, and pushing stamina.
- Power (5/10): Deadlifts, if performed with speed, are a power movement. Kipping pull-ups also utilize power. Maintaining some power output with heavy loads over 30 minutes is challenging.
- Speed (4/10): Pacing is critical for such a long, strength-focused AMRAP. Efficient transitions and managing fatigue on the heavy deadlifts are key.
- Flexibility (3/10): Requires good hamstring flexibility for deadlifts and basic mobility for pull-ups and push-ups.
Modality Profile
A couplet of a weightlifting movement (DB Snatch) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.
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