Workout Description
AMRAP in 20 minutes
1 Deadlift (405/285 lb)
10 Toes-to-Bars
15 Bar Facing Burpees
Why This Workout Is Very Hard
Hero WOD (Triplet AMRAP). 20 mins: very heavy DL (405lb), T2B, bar facing burpees. Extremely demanding strength/conditioning.
Training Focus
This workout develops the following fitness attributes:
- Strength (10/10): Deadlifts at 405/285 lbs are exceptionally heavy for an AMRAP format, making this a significant test of maximal strength applied repeatedly. T2B require substantial core and grip strength.
- Stamina (8/10): Cycling single very heavy deadlifts alongside 10 T2B and 15 bar-facing burpees for 20 minutes will severely tax posterior chain strength-stamina, core/grip stamina (T2B), and full-body stamina (burpees).
- Endurance (7/10): A 20-minute AMRAP with a very heavy deadlift (405/285 lb), toes-to-bars, and bar-facing burpees. This is an extremely demanding triplet testing strength-biased conditioning at a high level.
- Power (7/10): Deadlifts, even at max weight, require immense power to break inertia. Bar-facing burpees are explosive. Kipping T2B also utilize power. Maintaining power with such a heavy lift is critical.
- Flexibility (4/10): Requires good hamstring flexibility for the heavy deadlift, and hamstring/hip flexor/shoulder mobility for T2B.
- Speed (4/10): Managing the very heavy deadlift safely and efficiently is paramount. Quick transitions and fast burpees/T2B help maximize rounds, but the deadlift is the major limiter.
Modality Profile
A triplet of two gymnastics movements (Toes-to-Bars, Bar Facing Burpees) and one very heavy weightlifting movement (Deadlift). The profile is 67% G, 33% W, reflecting the higher number of gymnastics movements.
Similar Workouts to Marston
If you enjoy Marston, you might also like these similar CrossFit WODs:
- Open 19.2 (91% similar) - AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to...
- Open 16.2 (91% similar) - AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/...
- AGOQ 17.2 (91% similar) - AMRAP in 20 minutes
0:00-4:00:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (135/85 lb)
If comp...
- Dock Ock (90% similar) - 5 Rounds for Total Reps in 18 minutes
Every 2 minutes complete:
20 Toes-to-Bars
Max Clean-and-Jerks
...
- BNCP (90% similar) - AMRAP in 20 minutes
1,990 meter Bike Erg
4 Front Rack Lunges (135/95 lb)
5 Thrusters (135/95 lb)...
- Fat Eddie (90% similar) - For Time
20 Back Squats (225/155 lb)
50 meter Prowler Sprint (180/130 lb)
20 Deadlifts (315/225 lb)
...
- Brian (90% similar) - 3 Rounds For Time
5 Rope Climbs (15 ft)
25 Back Squats (185/135 lb)...
- Zimmerman (90% similar) - AMRAP in 25 minutes
11 Chest-to-Bar Pull-Ups
2 Deadlifts (315/205 lb)
10 Handstand Push-Ups...
These WODs similar to Marston share comparable training demands, time domains, and movement patterns.