Workout Description
AMRAP in 12 minutes
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
6 Bar Facing Burpees
Why This Workout Is Medium
Hero WOD (Triplet AMRAP). 12 mins: box jumps, light thrusters (95lb), bar facing burpees. Short, intense conditioning test.
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): This WOD is all about speed and maintaining a high cycle rate for all three movements. Minimizing rest and quick transitions are critical for maximizing rounds.
- Stamina (7/10): Cycling box jumps (leg explosive stamina), light thrusters (leg/shoulder stamina), and bar-facing burpees (full-body stamina) for 12 minutes at high intensity tests the ability to maintain output with minimal rest.
- Power (7/10): Box jumps, thrusters, and bar-facing burpees are all explosive movements. The WOD is a test of sustained power-endurance at high intensity.
- Endurance (6/10): AMRAP in 12 minutes of 12 box jumps (24/20 in), 6 thrusters (95/65 lb), and 6 bar-facing burpees. This triplet is a short, intense conditioning test demanding high cardiovascular output and rapid cycling of movements.
- Strength (3/10): Thrusters at 95/65 lbs are a light load, focusing on speed and cycling efficiency. Box jumps and burpees are bodyweight.
- Flexibility (3/10): Requires hip flexion for box jumps, good front rack/squat/overhead mobility for thrusters, and basic mobility for burpees.
Modality Profile
A 5-movement chipper. Row (M), Box Jump (G), Thruster (W), Rope Climb (G), Run (M). This gives 2 G, 2 M, 1 W. Profile: 40% G, 40% M, 20% W.
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