Workout Description
With a Running Clock
From 0:00-8:00, AMRAP of:
8 Back Squats (135/95 lb)
25 Double-Unders
8 Overhead Squats (135/95 lb)
25 Double-Unders
8 Back Squats (135/95 lb)
Rest 2 minutes
From 10:00-18:00, AMRAP of:
Snatches (135/95 lb)
Rest 2 minutes
Finally, complete:
8 minute Bear Hug with Sandbag (150/100 lb, cumulative)
Every break from the Bear Hug, perform:
25 Push-Ups
10 Toes-to-Bars
Why This Workout Is Very Hard
Hero WOD (3 Parts). AMRAPs (BS/OHS/DUs), max snatches, cumulative heavy sandbag bear hug w/ push-up/T2B penalty. Complex, demanding strength/skill/endurance/odd object test.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Part 1 tests squatting and DU stamina. Part 2 tests snatching stamina at a heavy weight. Part 3 is an extreme test of isometric holding stamina (Bear Hug) and bodyweight stamina (Push-Ups/T2B penalties). Overall, a very comprehensive stamina challenge.
- Endurance (8/10): A complex multi-part WOD. Part 1 (8-min AMRAP): Back Squats/OHS (135lb) & DUs. Part 2 (after 2min rest, 8-min AMRAP): Snatches (135lb). Part 3 (after 2min rest, 8-min for time): Cumulative Bear Hug with heavy sandbag (150lb) with Push-Up/T2B penalty for breaks. Tests varied endurance types: lifting/skill, pure lifting, and isometric/strength endurance with penalties.
- Strength (8/10): Back Squats, OHS, and Snatches at 135/95 lbs are heavy for AMRAP context. The 150/100 lb sandbag Bear Hug is a major test of static strength. Push-Ups and T2B test relative strength endurance.
- Power (7/10): Snatches are a primary power movement. OHS and Squats can be explosive. Maintaining power for snatches in Part 2 after Part 1 is key.
- Flexibility (6/10): Requires mobility for BS, OHS, Snatches (overhead squat). Maintaining posture during heavy sandbag hug. Mobility for Push-Ups/T2B.
- Speed (5/10): Efficient cycling in AMRAPs is important. For Part 3, minimizing breaks in the Bear Hug to avoid penalties is crucial, prioritizing sustained effort over speed.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).
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