Workout Description
AMRAP in 25 minutes
11 Chest-to-Bar Pull-Ups
2 Deadlifts (315/205 lb)
10 Handstand Push-Ups
Why This Workout Is Very Hard
Hero WOD (AMRAP). 25 mins combining C2B, very heavy deadlifts (315lb), and HSPU. Demanding long-duration strength/skill endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Cycling C2B pull-ups (pulling/grip stamina), very heavy deadlifts (posterior chain/grip strength-stamina), and HSPU (pushing stamina) for 25 minutes will severely tax broad muscular endurance under high skill and load demands.
- Strength (9/10): Deadlifts at 315/205 lbs are a very heavy load for 2 reps in an AMRAP. Chest-to-bar pull-ups and handstand push-ups require significant relative strength. This WOD has a very strong strength endurance component.
- Endurance (8/10): AMRAP in 25 minutes of 11 chest-to-bar pull-ups, 2 heavy deadlifts (315/205 lb), and 10 handstand push-ups. The long duration combined with high-skill gymnastics and very heavy lifting makes this an exceptionally demanding test of strength-biased conditioning and endurance.
- Power (7/10): Deadlifts, if performed with speed, are a power movement. Kipping C2B and HSPU also utilize power. Maintaining power output for heavy deadlifts and high-skill gymnastics for 25 minutes is critical.
- Flexibility (5/10): Requires full range for C2B. Good hamstring/hip mobility for heavy deadlifts. Shoulder/wrist mobility for HSPU.
- Speed (4/10): Efficient cycling of all movements is key, but managing fatigue on the heavy deadlifts and high-skill gymnastics safely and effectively is paramount over raw speed. Consistent pacing is vital.
Modality Profile
A triplet of two gymnastics movements (HSPU, C2B) and one weightlifting movement (DB Power Clean). Profile: 67% G, 33% W.
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