Workout Description
AMRAP in 20 minutes
3 Thrusters (50% bodyweight)
5 Box Jumps (24/20 in)
7 Hand Release Push-Ups
Why This Workout Is Medium
Hero WOD (AMRAP). 20 mins: moderate thrusters (50% BW), box jumps, hand release push-ups. Tests moderate endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling thrusters at 50% BW, box jumps, and hand-release push-ups for 20 minutes tests muscular endurance in the legs/shoulders (thrusters), legs (box jumps), and pushing muscles (push-ups).
- Endurance (6/10): A 20-minute AMRAP with moderate thrusters (50% bodyweight), box jumps, and hand-release push-ups. This creates a good test of sustained moderate-intensity conditioning.
- Power (5/10): Thrusters and box jumps are explosive movements. Maintaining power output through 20 minutes is tested.
- Speed (5/10): Efficient cycling of all three movements and consistent pacing are crucial for maximizing rounds in this AMRAP.
- Strength (4/10): Thrusters at 50% bodyweight are a moderate load, focusing on endurance. Hand-release push-ups test relative pushing strength endurance.
- Flexibility (3/10): Requires good front rack, squat, and overhead mobility for thrusters. Hip flexion for box jumps. Basic mobility for push-ups.
Modality Profile
A G/M couplet with a gymnastics movement (Pull-ups) and a monostructural movement (Run).
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