Workout Description

Why This Workout Is Hard

Hero WOD (AMRAP). Row buy-in, then 28 min AMRAP: light thrusters, burpee box jump overs, pull-ups, light hang cleans. Tests long-duration conditioning/endurance.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 1971m row buy-in, followed by an AMRAP in the remaining time of a 28-minute window, consisting of 2 thrusters (115/95lb), 9 burpee box jump overs, 11 pull-ups, and 8 hang cleans (115/95lb). The long row and subsequent long AMRAP make this a significant endurance test.
• Stamina (8/10): The long row tests cardiovascular and muscular stamina. The AMRAP portion, cycling thrusters, burpee box jump overs, pull-ups, and hang cleans for potentially 20+ minutes, will tax full-body muscular endurance across lifting, gymnastics, and conditioning.
• Power (6/10): Thrusters, hang cleans, and burpee box jump overs are explosive movements. Maintaining power output after the long row and through many AMRAP rounds is key.
• Strength (5/10): Thrusters and hang cleans at 115/95 lbs are moderate loads that test strength endurance. Pull-ups test relative pulling strength. The primary challenge is volume and sustained effort.
• Speed (5/10): Efficient transitions between movements and consistent pacing are crucial for maximizing rounds in the AMRAP portion after the demanding row buy-in.
• Flexibility (4/10): Requires mobility for thrusters (front rack, squat, overhead), hang cleans (catch position), pull-ups, and burpee box jump overs. Basic rowing mobility.

Modality Profile

A G/M workout with a monostructural component (Run) and a gymnastics component (Kettlebell Farmer's Carry is programmed as G here).

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