Workout Description

Why This Workout Is Medium

A 20-minute AMRAP combining overhead lunges, burpees, and chest-to-bar pull-ups. Tests endurance, stability, and gymnastics capacity over a long duration.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Cycling overhead lunges (shoulder/core/leg stamina), burpees (full-body stamina), and C2B pull-ups (pulling/grip stamina) for 20 minutes is very demanding.
• Endurance (7/10): A 20-minute AMRAP combining 25-foot overhead walking lunges (95/65 lb), 8 bar-facing burpees, and 8 chest-to-bar pull-ups. This tests endurance, stability under load, and gymnastics capacity over a long duration.
• Strength (6/10): Overhead walking lunges with 95/65 lbs are a significant test of unilateral leg strength, core stability, and shoulder strength/stability. C2B pull-ups test relative pulling strength.
• Flexibility (6/10): Requires excellent shoulder, thoracic, and hip mobility for overhead lunges. Full range for C2B pull-ups. Basic mobility for burpees.
• Speed (5/10): Efficient transitions and consistent pacing are crucial for maximizing rounds in this long AMRAP. Maintaining form on the OHL is key.
• Power (4/10): Bar-facing burpees have an explosive component. Kipping C2B pull-ups also utilize power. The overhead lunge is more about controlled strength and stability.

Modality Profile

A triplet of two gymnastics movements (C2B Pull-up, Burpee) and one weightlifting movement (Overhead Walking Lunge). Profile: 67% G, 33% W.

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