Workout Description

Why This Workout Is Hard

Hero WOD (AMRAP). 22 mins: run, heavy DL (185lb), pull-ups, burpees, KB swings, lunges. Tests endurance/strength across varied movements.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 22-minute AMRAP involving a 200m run and a series of varied moderate-rep exercises (heavy deadlifts, pull-ups, burpees, KB swings, lunges). This creates a sustained test of cardiovascular fitness and work capacity across multiple domains.
• Stamina (8/10): Cycling 22 deadlifts (185lb), 22 pull-ups, 22 burpees, 22 Russian KB swings (53lb), and 22 walking lunges, plus runs, for 22 minutes will test posterior chain, pulling, full-body (burpees), posterior chain/grip (swings), and leg stamina extensively.
• Strength (7/10): Deadlifts at 185/125 lbs are a heavy load for an AMRAP. KB swings at 53/35 lbs are moderate. Pull-ups test relative pulling strength. This WOD has a good strength endurance component.
• Power (5/10): KB swings and burpees have explosive components. Deadlifts, if cycled with intent, also contribute. Maintaining power output through 22 minutes of varied work is tested.
• Speed (5/10): Maintaining a good running pace and cycling efficiently through the varied exercises is key for maximizing rounds.
• Flexibility (3/10): Requires mobility for deadlifts, pull-ups, KB swings (hip hinge), and lunges. Basic running mobility.

Modality Profile

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

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