Workout Description
For As Long As Possible
From 0:00-3:00, 2 rounds of:
10 Overhead Squats (95/65 lb)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds of:
12 Overhead Squats (95/65 lb)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00, 2 rounds of:
14 Overhead Squats (95/65 lb)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you fail to complete both rounds.
Why This Workout Is Hard
Open WOD (AMRAP For As Long As Possible). Increasing rounds/reps: moderate OHS (95lb), C2B. Tests threshold/gymnastics endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Repeatedly performing increasing reps of OHS and C2B pull-ups at a fast pace will exhaust shoulder/core/leg stamina (OHS) and upper body pulling/grip stamina (C2B), especially as rep targets grow.
- Endurance (7/10): An AMRAP For As Long As Possible (3-min windows, extending if rounds are met) of 2 rounds of overhead squats (95/65 lb) and chest-to-bar pull-ups, with reps increasing each window (10/10, then 12/12, then 14/14, etc.). This tests threshold capacity and gymnastics/lifting endurance under increasing volume demands.
- Flexibility (7/10): Excellent shoulder, thoracic, hip, and ankle mobility is crucial for efficient overhead squats. Full range for C2B pull-ups.
- Speed (7/10): A very high cycle rate for both movements is required to pass each 3-minute checkpoint and extend the workout. Minimizing rest is paramount.
- Strength (5/10): Overhead squats at 95/65 lbs are a moderate load, focusing on stability and endurance. C2B pull-ups test relative pulling strength endurance. The challenge is maintaining this as volume per round increases.
- Power (5/10): Driving up from the OHS and kipping C2B pull-ups utilize power. The WOD tests sustaining power-endurance to meet time gates with increasing reps.
Modality Profile
A couplet of a gymnastics movement (C2B Pull-up) and a weightlifting movement (Overhead Squat). The stimulus is evenly split between G and W.
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