Workout Description

Why This Workout Is Hard

Hero WOD (AMRAP). 20 mins: run, light power snatches (95lb), pull-ups, light power cleans (95lb). Tests conditioning/light barbell cycling endurance.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): AMRAP in 20 minutes of a 400m run, 11 power snatches (95/65 lb), 17 pull-ups, and 13 power cleans (95/65 lb). This tests cardiovascular endurance (run) combined with light-moderate barbell cycling and gymnastics over a sustained period.
• Stamina (7/10): Cycling runs, light power snatches, pull-ups, and light power cleans for 20 minutes tests running endurance, lifting stamina (full body for snatches/cleans, grip), and pulling/grip stamina (pull-ups).
• Power (6/10): Power snatches and power cleans are explosive movements. Kipping pull-ups also utilize power. Maintaining power output through many rounds is tested.
• Speed (6/10): Maintaining a strong running pace and cycling efficiently through the barbell lifts and pull-ups with minimal rest is crucial for maximizing rounds.
• Strength (4/10): Power snatches and power cleans at 95/65 lbs are light loads, focusing on cycling efficiency and endurance. Pull-ups test relative pulling strength endurance.
• Flexibility (4/10): Requires mobility for power snatches (overhead), pull-ups, and power cleans (catch). Basic running mobility.

Modality Profile

A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).

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