AI-powered WOD Insights

Workout Description

AMRAP in 15 minutes Back Squat (1½ bodyweight) Shoulder Press (¾ bodyweight) Deadlift (1½ bodyweight) Start with 1 rep each. Increase each by 1 rep per round.

Why This Workout Is Hard

Hero WOD (AMRAP). 15 mins, ascending reps: heavy BS (1.5x BW), moderate SP (0.75x BW), heavy DL (1.5x BW). Tests strength endurance with heavy loads.

Training Focus

This workout develops the following fitness attributes:

  • Strength (10/10): All lifts are at significant percentages of bodyweight (Back Squat & Deadlift at 1.5x BW, Shoulder Press at 0.75x BW). This WOD is an exceptional test of relative strength and the ability to maintain it for increasing reps.
  • Stamina (9/10): The ascending rep scheme with three major, heavy lifts will severely tax full-body strength-stamina, particularly legs (BS, DL), posterior chain (DL), and shoulders/pushing muscles (SP). Grip for deadlifts will also be challenged.
  • Endurance (7/10): AMRAP in 15 minutes with ascending reps (1, 2, 3, etc.) of heavy back squats (1.5x BW), moderate shoulder presses (0.75x BW), and heavy deadlifts (1.5x BW). This is a brutal test of strength endurance, with significant metabolic demand as reps per round increase.
  • Power (5/10): While primarily strength-focused, driving up from heavy squats/deadlifts and pressing overhead requires power. Maintaining this as reps increase is very challenging.
  • Flexibility (4/10): Requires full squat depth for back squats, shoulder mobility for press, and good hamstring/hip mobility for deadlifts, especially at these loads.
  • Speed (3/10): Focus is on completing the heavy lifts with good form. Cycling speed will naturally be slow due to load. Minimizing rest to progress through rounds is key, but load management is paramount.

Modality Profile

A G/W workout with a gymnastics component (Handstand Push-ups) and a weightlifting component (Front Squats, Push Jerks).

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Training Profile

AttributeScoreExplanation
Endurance7/10AMRAP in 15 minutes with ascending reps (1, 2, 3, etc.) of heavy back squats (1.5x BW), moderate shoulder presses (0.75x BW), and heavy deadlifts (1.5x BW). This is a brutal test of strength endurance, with significant metabolic demand as reps per round increase.
Stamina9/10The ascending rep scheme with three major, heavy lifts will severely tax full-body strength-stamina, particularly legs (BS, DL), posterior chain (DL), and shoulders/pushing muscles (SP). Grip for deadlifts will also be challenged.
Strength10/10All lifts are at significant percentages of bodyweight (Back Squat & Deadlift at 1.5x BW, Shoulder Press at 0.75x BW). This WOD is an exceptional test of relative strength and the ability to maintain it for increasing reps.
Flexibility4/10Requires full squat depth for back squats, shoulder mobility for press, and good hamstring/hip mobility for deadlifts, especially at these loads.
Power5/10While primarily strength-focused, driving up from heavy squats/deadlifts and pressing overhead requires power. Maintaining this as reps increase is very challenging.
Speed3/10Focus is on completing the heavy lifts with good form. Cycling speed will naturally be slow due to load. Minimizing rest to progress through rounds is key, but load management is paramount.

AMRAP in 15 minutes Back Squat (1½ bodyweight) Shoulder Press (¾ bodyweight) Deadlift (1½ bodyweight) Start with 1 rep each. Increase each by 1 rep per round.

Difficulty:
Hard
Modality:
G
W
Your Scores:

Training Profile

Performance Levels

L1
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L10