Workout Description

Why This Workout Is Hard

Hero WOD (AMRAP w/ Run). 20 min AMRAP: C2B, moderate DB thrusters (50lb), w/ DU interrupt every 2 mins, + 2-mile run cash-out. Complex structure testing skill/conditioning/endurance.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 20-minute AMRAP of 10 chest-to-bar pull-ups and 10 dumbbell thrusters (50/35 lb per hand), with an interruption every 2 minutes to complete 40 double-unders. This is followed by a 2-mile run cash-out. The complex structure with interruptions and a long run makes this a very demanding endurance test.
• Stamina (8/10): Cycling C2B (pulling/grip stamina) and heavy DB thrusters (leg/shoulder stamina) for 20 mins, plus frequent DUs (calf/coordination), and then a 2-mile run, will severely tax broad muscular stamina.
• Strength (6/10): Dumbbell thrusters with 50/35 lbs per hand are a heavy load. C2B pull-ups test relative pulling strength. The challenge is maintaining strength output under constant interruption and then running far.
• Power (6/10): DB thrusters are an explosive movement. Kipping C2B and DUs also utilize power. Maintaining power output through the AMRAP and having energy for the run is key.
• Speed (5/10): Efficiently completing work within the 2-minute windows before DUs, and then pacing the 2-mile run effectively after the AMRAP, are crucial. Managing transitions is also important.
• Flexibility (4/10): Requires mobility for DB thrusters (front rack, squat, overhead). Full range for C2B. Wrist/shoulder for DUs. Basic running mobility.

Modality Profile

A complex AMRAP. C2B (G), DB Thruster (W), with a DU (G) interrupt. This is a G/W workout. The DUs add to the G component. Profile: 67% G, 33% W.

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