Workout Description
Why This Workout Is Very Hard
This 18-minute AMRAP stacks multiple demanding elements with significant movement interference. The 155# squat cleans fatigue the legs and shoulders, then HSPU hammers the shoulders further, feeding directly into strict ring dips — arguably the biggest limiting factor, as most average athletes cannot sustain repeated sets of 7 strict ring dips under accumulated shoulder fatigue. The 100# sandbag OTS adds full-body demand on already-taxed legs and hips. No built-in rest, heavy loads, dual strict gymnastics movements, and an 18-minute continuous grind make this Very Hard.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): A 155# squat clean, strict ring dips, HSPU, and a 100# sandbag over the shoulder all demand substantial strength output, well above bodyweight-only stimulus across multiple muscle groups.
- Flexibility (7/10): Catching a squat clean requires significant hip, ankle, and thoracic mobility. HSPU demands shoulder and thoracic extension. This workout imposes above-average range of motion requirements throughout.
- Power (7/10): Squat cleans and sandbag over the shoulder are inherently explosive hip-extension movements. HSPU and strict ring dips are strength-dominant, creating a mixed but notably power-oriented stimulus overall.
- Stamina (6/10): Low per-round rep counts limit acute muscular endurance, but cumulative pressing volume from HSPU and strict ring dips creates significant shoulder and tricep fatigue over 18 minutes.
- Endurance (5/10): An 18-minute AMRAP generates sustained cardiovascular demand, but the heavy loading on all movements forces natural rest breaks, moderating aerobic output compared to lighter conditioning workouts.
- Speed (3/10): Heavy loads across all four movements significantly limit cycling speed. Strategic pacing and managing grip and shoulder fatigue matter more than fast transitions or sprint efforts.
Movements
- Squat Clean
- Ring Dip
- Handstand Push-Up
- Sandbag Overhead Press
Modality Profile
4 movements split evenly between two modalities: Gymnastics (Handstand Push-Up, Ring Dip) and Weightlifting (Squat Clean, Sandbag Overhead Press). No monostructural movements present. 2G + 2W = 50/50 split.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | An 18-minute AMRAP generates sustained cardiovascular demand, but the heavy loading on all movements forces natural rest breaks, moderating aerobic output compared to lighter conditioning workouts. |
| Stamina | 6/10 | Low per-round rep counts limit acute muscular endurance, but cumulative pressing volume from HSPU and strict ring dips creates significant shoulder and tricep fatigue over 18 minutes. |
| Strength | 8/10 | A 155# squat clean, strict ring dips, HSPU, and a 100# sandbag over the shoulder all demand substantial strength output, well above bodyweight-only stimulus across multiple muscle groups. |
| Flexibility | 7/10 | Catching a squat clean requires significant hip, ankle, and thoracic mobility. HSPU demands shoulder and thoracic extension. This workout imposes above-average range of motion requirements throughout. |
| Power | 7/10 | Squat cleans and sandbag over the shoulder are inherently explosive hip-extension movements. HSPU and strict ring dips are strength-dominant, creating a mixed but notably power-oriented stimulus overall. |
| Speed | 3/10 | Heavy loads across all four movements significantly limit cycling speed. Strategic pacing and managing grip and shoulder fatigue matter more than fast transitions or sprint efforts. |
AMRAP187 Squat clean 155#5 HSPU7 Strict ring dips5 Sandbag OTS 100#