Workout Description
On a 35-minute clock:
800 meter Run
Then, AMRAP of:
8 Box Jumps
6 Strict Pull-Ups
21-yard Overhead Walking Lunge, with a 45-lb plate
Why This Workout Is Hard
Hero WOD (AMRAP after Run). Run buy-in, then 35 min AMRAP: box jumps, strict pull-ups, overhead plate lunges. Tests long-duration endurance/strength.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): On a 35-minute clock: 800m run buy-in, then AMRAP in remaining time of 8 box jumps, 6 strict pull-ups, and a 21-yard overhead walking lunge with a 45lb plate. The long duration combined with continuous rounds of varied movements creates a significant test of endurance and sustained effort.
- Stamina (8/10): The 800m run is a good initial hit. The AMRAP portion, cycling box jumps (leg explosive stamina), strict pull-ups (strict pulling stamina), and OH plate lunges (shoulder/core/leg stability and endurance) for potentially 25+ minutes, will heavily tax broad muscular stamina.
- Strength (5/10): Strict pull-ups require good relative pulling strength. Overhead walking lunges with a 45lb plate test shoulder and core stability strength. Box jumps are bodyweight.
- Speed (5/10): Maintaining a good pace on the initial run and then cycling efficiently through the AMRAP triplet with consistent pacing is key for maximizing rounds.
- Flexibility (4/10): Requires full range for strict pull-ups. Shoulder/thoracic mobility for OH plate lunges. Hip flexion for box jumps. Basic running mobility.
- Power (3/10): Box jumps have a power component. Strict pull-ups and OH lunges are more strength/control focused. The WOD emphasizes sustained endurance over peak power.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).
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