Workout Description
AMRAP in 10 minutes
60 Bar Facing Burpees
30 Overhead Squats (120/90 lb)
10 Muscle-Ups
Why This Workout Is Very Hard
A challenging 10-minute AMRAP with high-volume burpees, moderate overhead squats, and muscle-ups. Tests endurance, strength, and high-skill gymnastics.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A challenging 10-minute AMRAP involving 60 bar-facing burpees, 30 moderate overhead squats (120/90 lb), and 10 muscle-ups. This tests endurance across varied demands: high-volume calisthenics, loaded skill, and high-skill gymnastics.
- Stamina (8/10): Performing 60 burpees, 30 OHS (120lb), and 10 muscle-ups per round (if achieved) demands significant full-body stamina (burpees), shoulder/core/leg stamina (OHS), and upper body pulling/pushing stamina (muscle-ups).
- Strength (7/10): Overhead squats at 120/90 lbs are a moderate-heavy load that tests stability and strength endurance. Muscle-ups require high relative upper body strength.
- Flexibility (7/10): Excellent shoulder, thoracic, hip, and ankle mobility is crucial for efficient overhead squats. Shoulder/wrist mobility for muscle-ups.
- Power (7/10): Muscle-ups are an explosive movement. Burpees also have a power component. Driving up from the OHS requires power. Maintaining power across these varied elements is key.
- Speed (5/10): Efficient cycling of burpees and OHS, and quick transitions to muscle-ups, are important. Managing fatigue on the muscle-ups is often the bottleneck.
Modality Profile
A triplet of one gymnastics movement (Muscle-up) and two weightlifting movements (Wall Ball, Deadlift). Profile: 67% W, 33% G.
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