Workout Description

Why This Workout Is Hard

Hero WOD (AMRAP). 20 mins: heavy DL (225lb), burpee pull-ups, heavy KB swings (70lb), run. Tests strength/conditioning endurance.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): AMRAP in 20 minutes of 6 heavy deadlifts (225/155 lb), 7 burpee pull-ups, 10 heavy kettlebell swings (2/1.5 pood), and a 200m run. This triplet + run tests strength endurance, skill, and conditioning over a moderate duration.
• Stamina (8/10): Cycling heavy deadlifts, burpee pull-ups (full-body + pulling stamina), heavy KB swings (posterior chain/grip stamina), and runs for 20 minutes tests the ability to maintain output across multiple demanding modalities.
• Strength (7/10): Deadlifts at 225/155 lbs and kettlebell swings at 2/1.5 pood (70/53 lb) are heavy loads for an AMRAP. Burpee pull-ups require relative strength for the pull-up and push-up. This WOD has a strong strength endurance component.
• Power (6/10): KB swings and burpee pull-ups are explosive movements. Deadlifts, if cycled with intent, also contribute. Maintaining power output with heavy loads and after runs is tested.
• Speed (5/10): Maintaining a good running pace and cycling efficiently through the heavy lifts and burpee pull-ups is key for maximizing rounds.
• Flexibility (3/10): Requires good hamstring/hip mobility for deadlifts and KB swings. Basic mobility for burpees and pull-ups. Basic running mobility.

Modality Profile

A triplet combining one movement from each modality: Run (M), KBS (W), and Burpee Pull-up (G). The stimulus is evenly distributed.

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