Workout Description
AMRAP in 20 minutes
20 Thrusters (135/95 lb)
20 Pull-Ups
20 Burpees
Why This Workout Is Hard
A 20-minute AMRAP triplet combining heavy thrusters, pull-ups, and burpees. Tests strength endurance and work capacity.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): AMRAP in 20 minutes of 20 thrusters (135/95 lb), 20 pull-ups, and 20 burpees. This is a classic high-volume triplet testing strength endurance, gymnastics capacity, and cardiovascular fitness over a sustained period.
- Stamina (8/10): Cycling 20 heavy thrusters (leg/shoulder stamina), 20 pull-ups (pulling/grip stamina), and 20 burpees (full-body stamina) for 20 minutes is exceptionally demanding on broad muscular endurance.
- Strength (7/10): Thrusters at 135/95 lbs are a heavy load for 20 reps in an AMRAP. Pull-ups test relative pulling strength. This WOD has a significant strength endurance component.
- Power (7/10): Thrusters are an explosive movement. Kipping pull-ups and burpees also utilize power. Maintaining power output with heavy thrusters and high-rep gymnastics/calisthenics for 20 minutes is key.
- Speed (5/10): Efficient cycling of all three movements with consistent pacing and strategic rest is crucial for maximizing rounds. Managing fatigue on the heavy thrusters is important.
- Flexibility (4/10): Requires good front rack, squat, and overhead mobility for heavy thrusters. Full range for pull-ups. Basic mobility for burpees.
Modality Profile
A G/W couplet with a gymnastics movement (Pull-ups) and a weightlifting movement (Thrusters).
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