Workout Description

Why This Workout Is Very Hard

Hero WOD (AMRAP). 33 mins: very heavy clusters (205lb), bar facing burpees, bike cals. Extremely demanding strength/power/conditioning.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): Clusters (Squat Clean + Thruster) at 205/155 lbs are exceptionally heavy for an AMRAP format. This WOD is a massive test of strength and strength endurance applied repeatedly.
• Stamina (9/10): Cycling 2 very heavy clusters, 19 bar-facing burpees, and 13 bike calories repeatedly for 33 minutes will severely tax full-body strength-stamina (clusters), cardiovascular/muscular endurance (burpees), and leg/power endurance (bike).
• Power (9/10): The cluster is a quintessential full-body power movement. Bar-facing burpees are explosive. Assault Bike sprints demand high power output. Maintaining high power with such a heavy lift and other demanding movements for 33 minutes is critical.
• Endurance (8/10): A 33-minute AMRAP with very heavy clusters (205/155 lb), bar-facing burpees, and Assault Bike calories. This is an extremely demanding test of strength-biased power endurance and cardiovascular fitness over a long duration.
• Flexibility (5/10): Requires excellent mobility for the cluster (full squat clean, front rack, thruster overhead position) at a very heavy load.
• Speed (4/10): Managing the very heavy clusters safely and efficiently is paramount. Quick transitions and fast burpees/bike sprints help maximize rounds, but the cluster is the major limiter and pacing element.

Modality Profile

A G/M workout with a gymnastics component (Push-ups) and a monostructural component (Run).

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