Workout Description
Why This Workout Is Hard
This AMRAP combines moderate-to-high volume with continuous work and multiple limiting factors. Burpees (105 reps) create significant fatigue before transitioning to overhead lunges with 53# (grip/shoulder endurance), KB swings (53#), and a 40-yard sandbag carry. The lack of built-in recovery, movement interference (grip fatigue from lunges affecting swings and carry), and sustained intensity over an undefined time cap push this into Hard territory. Average athletes will complete it but with noticeable scaling needs or reduced rounds.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High rep ranges (10 burpees, 10 lunges, 15 swings per round) accumulate quickly in AMRAP format. Muscular endurance of legs, shoulders, and grip tested through sustained repetitive effort.
- Endurance (7/10): AMRAP format with continuous moderate-intensity work demands sustained cardiovascular output. Burpees and swings elevate heart rate significantly, requiring aerobic capacity to maintain pace across multiple rounds.
- Speed (7/10): AMRAP format incentivizes quick movement cycling and minimal transition time. Burpees, swings, and carries demand continuous motion without rest, requiring sustained rapid execution throughout.
- Power (6/10): Burpees and kettlebell swings are inherently explosive movements requiring rapid force generation. However, AMRAP pacing may reduce peak power output as fatigue accumulates across rounds.
- Strength (5/10): Moderate loads (53# kettlebell and sandbag) with compound movements demand force production. Not maximal strength, but sufficient load to require genuine strength contribution alongside endurance.
- Flexibility (4/10): Overhead walking lunges require shoulder mobility and hip flexibility. Burpees demand basic spinal mobility. Sandbag carry requires postural stability but not extreme range of motion demands.
Movements
- Sandbag Carry
- Burpee
- American Kettlebell Swing
- Overhead Carry
Modality Profile
Burpee (G), Overhead Walking Lunge (G), Kettlebell Swing (W), Sandbag Grip Carry (W). 2 gymnastics movements, 1 monostructural (carry is cyclical movement), 2 weightlifting movements = 40% G, 20% M, 40% W
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | AMRAP format with continuous moderate-intensity work demands sustained cardiovascular output. Burpees and swings elevate heart rate significantly, requiring aerobic capacity to maintain pace across multiple rounds. |
| Stamina | 8/10 | High rep ranges (10 burpees, 10 lunges, 15 swings per round) accumulate quickly in AMRAP format. Muscular endurance of legs, shoulders, and grip tested through sustained repetitive effort. |
| Strength | 5/10 | Moderate loads (53# kettlebell and sandbag) with compound movements demand force production. Not maximal strength, but sufficient load to require genuine strength contribution alongside endurance. |
| Flexibility | 4/10 | Overhead walking lunges require shoulder mobility and hip flexibility. Burpees demand basic spinal mobility. Sandbag carry requires postural stability but not extreme range of motion demands. |
| Power | 6/10 | Burpees and kettlebell swings are inherently explosive movements requiring rapid force generation. However, AMRAP pacing may reduce peak power output as fatigue accumulates across rounds. |
| Speed | 7/10 | AMRAP format incentivizes quick movement cycling and minimal transition time. Burpees, swings, and carries demand continuous motion without rest, requiring sustained rapid execution throughout. |
AMRAP105 burpee10 overhead walking lunge 53#15 AKB Swing 53#40-yard sandbag grip carry