Workout Description
AMRAP in 25 minutes
7 Muscle-Ups
11 Thrusters (155/105 lb)
14 Toes-to-Bar
Why This Workout Is Very Hard
Hero WOD (AMRAP). 25 mins: muscle-ups, heavy thrusters (155lb), T2B. Demanding long-duration skill/strength endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Cycling muscle-ups (upper body pulling/pushing stamina, grip), heavy thrusters (leg/shoulder stamina), and T2B (core/grip stamina) for 25 minutes will severely tax broad muscular endurance under high skill and load demands.
- Endurance (8/10): AMRAP in 25 minutes of 7 muscle-ups, 11 heavy thrusters (155/105 lb), and 14 toes-to-bar. The long duration combined with high-skill gymnastics and heavy lifting makes this an exceptionally demanding test of strength-biased conditioning and endurance.
- Strength (8/10): Thrusters at 155/105 lbs are a very heavy load for 11 reps in an AMRAP. Muscle-ups and T2B require significant relative strength (upper body and core/grip respectively). This WOD has a very strong strength endurance component.
- Power (8/10): Muscle-ups and thrusters are primary power movements. Kipping T2B also utilize power. Maintaining high power output with heavy thrusters and high-skill gymnastics for 25 minutes is critical.
- Flexibility (6/10): Excellent shoulder/wrist mobility for muscle-ups. Good front rack, squat, and overhead mobility for heavy thrusters. Hamstring/shoulder mobility for T2B.
- Speed (4/10): Efficient cycling of all movements is key, but managing fatigue on the heavy thrusters and high-skill gymnastics safely and effectively is paramount over raw speed. Consistent pacing is vital.
Modality Profile
A couplet of a weightlifting movement (DB Snatch) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.
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