Workout Description
AMRAP in 20 minutes
20 calorie Row
10 Dumbbell Overhead Presses (2x50/35 lb)
20 Sandbag Alternating Lunges (100/75 lb)
20 Box Step-Ups (24/20 in)
Why This Workout Is Hard
Hero WOD (AMRAP). 20 mins: row, heavy DB OHP (50lb), heavy sandbag lunges (100lb), box step-ups. Tests strength/conditioning with heavy/awkward objects.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling 10 heavy DB OHP (2x50/35 lb), 20 heavy sandbag lunges (100/75 lb), and 20 box step-ups, plus rowing, for 20 minutes will severely test shoulder, leg, and core/grip stamina, especially with the awkward sandbag.
- Strength (8/10): Dumbbell overhead presses with 2x50/35 lbs are heavy. Sandbag lunges at 100/75 lbs are a very significant test of unilateral leg strength and core stability. This WOD has a strong strength component.
- Endurance (7/10): A 20-minute AMRAP with rowing, heavy dumbbell overhead presses, heavy sandbag lunges, and box step-ups. The combination of cardio and heavy/awkward object lifting creates a significant conditioning challenge.
- Power (5/10): Driving the dumbbells overhead and stepping up can be powerful. Rowing also has a power component. Maintaining power with heavy/awkward objects is challenging.
- Speed (4/10): Efficient transitions and managing the heavy/awkward loads safely are more critical than raw speed on individual movements. Consistent pacing on the rower helps.
- Flexibility (3/10): Requires shoulder mobility for OHP, hip mobility for lunges and step-ups, and ability to manage the sandbag.
Modality Profile
A chipper with a monostructural component (Row) and multiple heavy weightlifting movements (Dumbbell Overhead Presses, Sandbag Lunges, Box Step-Ups). Weightlifting dominant.
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