AMRAP 20
barbell weight:
box height:
Moderate-volume pull-ups and push press at intermediate barbell loads make this a solid intermediate workout, with box jumps adding fatigue but not pushing it into advanced.
How we determine the levelA 20-minute AMRAP with 80 reps per round is firmly in a longer sustainable time domain, so athletes need to manage pace rather than attack it like a sprint. The box jumps and pull-ups create high cyclical volume while the 115/75 lb push press is moderate loading, making this a consistent-output workout that rewards steady sets and heart-rate control.
15–25 minutesHero WODs are special workouts created to honor fallen military personnel, first responders, or other heroes who have made significant sacrifices.
Complete 3 rounds of 30 squat cleans, 30 pull-ups, and an 800m run as fast as possible.
Complete 1000 box step-ups as fast as possible while wearing a weighted backpack.
Complete 50 pull-ups, a 400m run, 21 thrusters, an 800m run, 21 thrusters, another 400m run, and finish with 50 pull-ups as quickly as possible.
