Workout Description
With a Running Clock in 35 minutes
First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Partners alternate rounds
Then, 5 minutes to find a 1-rep-max Partner Deadlift
Why This Workout Is Hard
Hero WOD (Partner AMRAP + Load). 30 min AMRAP: DUs, pull-ups, push-ups, sprint (alt rounds), then 5 min 1RM partner DL. Tests partner conditioning/max strength.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): The 1-rep-max partner deadlift is a direct test of maximal combined strength. Pull-ups and push-ups in the AMRAP test relative strength endurance.
- Endurance (7/10): A 30-minute partner AMRAP (alternating rounds) of 30 double-unders, 15 pull-ups, 15 push-ups, and a 100m sprint. Followed by 5 minutes to find a 1-rep-max partner deadlift. The AMRAP tests sustained conditioning and recovery, while the DL tests max strength under fatigue.
- Stamina (7/10): Partners alternate rounds, but the 30-min AMRAP still demands good stamina in DUs, pull-ups, push-ups, and sprinting from each partner. The deadlift at the end tests strength-stamina to hit a max after conditioning.
- Speed (7/10): Fast cycling of AMRAP rounds by the working partner and quick transitions are key. Sprinting speed is directly tested. Efficient deadlift setup for max attempt.
- Power (6/10): Sprinting is pure power. DUs are plyometric. Kipping pull-ups utilize power. The deadlift requires immense power. The WOD tests power in varied contexts.
- Flexibility (3/10): Requires mobility for DUs (wrist/shoulder), pull-ups, push-ups, sprinting, and deadlifts (hamstrings/hips).
Modality Profile
A partner workout with a monostructural component (Sprint, Double-Unders), a gymnastics component (Pull-Ups, Push-Ups), and a weightlifting component (Partner Deadlift). Gymnastics dominant.
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