Workout Description

Why This Workout Is Medium

Hero WOD (AMRAP). 20 mins: DB complex (DL, HPC, FS, PP @ 50lb), DUs, run. Tests moderate DB cycling/skill/conditioning.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): A 20-minute AMRAP (after a 54sec silence buy-in) involving a moderate dumbbell complex (DL, HPC, FS, PP with 2x50/35 lb), double-unders, and a 200m run. This creates a sustained test of DB cycling endurance, skill, and cardiovascular fitness.
• Stamina (7/10): Cycling the DB complex (26 total reps with 2x50lb DBs per round), 35 DUs, and runs for 20 minutes will test full-body muscular endurance with the dumbbells, calf/coordination stamina (DUs), and running endurance.
• Strength (6/10): The dumbbell complex with 2x50/35 lbs is moderately heavy, testing strength endurance across multiple movements (deadlifts, cleans, squats, presses).
• Power (6/10): The DB hang cleans and push presses are explosive movements. DUs have a plyometric component. Maintaining power in the DB complex under running/DU fatigue is key.
• Speed (6/10): Efficient cycling of the DB complex and DUs, maintaining a good running pace, with quick transitions, is crucial for maximizing rounds.
• Flexibility (4/10): Requires mobility for all components of the DB complex (deadlifts, cleans, front squats, overhead presses) and basic mobility for DUs/running.

Modality Profile

A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).

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