Workout Description
AMRAP in 20 minutes
5 Parallette Handstand Push-Ups (6" Deficit)
10 Toes Through Rings
15 Medicine Ball Cleans (20/14 lb)
Why This Workout Is Hard
Hero WOD (AMRAP). 20 mins: parallette HSPU, toes-to-rings, med ball cleans. Tests high-skill gymnastics/conditioning.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling parallette HSPU (6" deficit), toes-through-rings, and medicine ball cleans (20/14 lb) for 20 minutes demands substantial upper body pushing stamina, core/grip stamina (TTR), and full-body stamina for med ball cleans.
- Strength (8/10): Parallette HSPU with a deficit require significant upper body pressing strength and stability. Toes-through-rings demand high core and grip strength. Med ball cleans test functional strength.
- Endurance (7/10): A 20-minute AMRAP of high-skill gymnastics (parallette HSPU, toes-through-rings) and medicine ball cleans creates a significant metabolic challenge, testing skill-biased conditioning.
- Flexibility (6/10): Requires excellent shoulder, wrist, and core mobility/strength for parallette HSPU. Good hamstring, hip flexor, and shoulder mobility for toes-through-rings. Mobility for full squat in med ball cleans.
- Power (5/10): Medicine ball cleans are an explosive movement. Kipping elements in HSPU and TTR also utilize power. Maintaining power in skilled movements under fatigue is key.
- Speed (4/10): Efficient cycling of high-skill gymnastics and med ball cleans is important, but managing fatigue and avoiding failure on technical movements is paramount.
Modality Profile
A triplet of two high-skill gymnastics movements (Parallette HSPU, Toes Through Rings) and one weightlifting movement (Medicine Ball Clean). Profile: 67% G, 33% W.
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