Workout Description
AMRAP in 10 minutes 17 seconds
9 Thrusters (95/65 lb)
22 Burpees
13 Kettlebell Swings (53/35 lb)
500 meter Row
Why This Workout Is Hard
Hero WOD (AMRAP). 10:17 AMRAP: moderate thrusters (95lb), burpees, KB swings, row. Tests conditioning/endurance.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): AMRAP in 10 minutes 17 seconds of 9 thrusters (95/65 lb), 22 burpees, 13 kettlebell swings (53/35 lb), and a 500m row. This is a fast-paced, high-intensity workout demanding strong cardiovascular output and rapid cycling through varied movements.
- Stamina (7/10): Cycling thrusters (leg/shoulder stamina), burpees (full-body stamina), KB swings (posterior chain/grip stamina), and rowing (full-body stamina) at high intensity for over 10 minutes tests the ability to maintain output with minimal rest.
- Power (7/10): Thrusters, burpees, and KB swings are explosive movements. Rowing for speed demands high power output. The WOD is a test of sustained power-endurance at high intensity.
- Speed (7/10): This WOD demands fast cycling of all movements and minimal transition time. The ability to maintain a high pace throughout is key for maximizing rounds/reps.
- Strength (4/10): Thrusters at 95/65 lbs and KB swings at 53/35 lbs are moderate loads, focusing on cycling efficiency and power-endurance. Burpees are bodyweight. Rowing involves leg drive.
- Flexibility (3/10): Requires good front rack/squat/overhead mobility for thrusters. Hip hinge for KB swings. Basic mobility for burpees and rowing.
Modality Profile
A 4-movement workout. Thruster (W), Burpee (G), KBS (W), Row (M). This gives 2 W, 1 G, 1 M. Profile: 50% W, 25% G, 25% M.
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