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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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3 Deadlifts - @1.5 x Bodyweight
6 Burpees
9 Box Jumps - 24/20 in (61/51 cm)
The Amer workout consists of two challenging segments designed to test strength, endurance, and agility. The first segment is a "4 Rounds for Time" format featuring 3 Deadlifts at 1.5 times bodyweight, 6 Burpees, and 9 Box Jumps at 24 inches for men and 20 inches for women. This combination emphasizes heavy lifting while maintaining cardiovascular output through high-rep bodyweight movements. The second segment is an "AMRAP 20" (As Many Rounds As Possible in 20 minutes) featuring 10 Push Presses, 10 Kettlebell Swings, and 10 Box Jumps. This part of the workout tests muscular endurance and stamina, pushing athletes to maximize workload under a time constraint.
For the initial segment, maintain a strong yet sustainable pace, aiming for each round to be completed in approximately 2-3 minutes. Focus on form during the deadlifts to prevent injury, and transition quickly between movements to keep your heart rate elevated. During the AMRAP, prioritize maintaining a consistent rhythm. The push presses should be executed with full power to keep momentum, while kettlebell swings require careful attention to hip drive to ensure effectiveness. Control your box jumps to avoid excessive fatigue. In the final moments of the AMRAP, dig deep and push for as many rounds as possible, as every rep counts towards your overall score.
2 Power Snatches
50 Double-Unders
4 Power Cleans
25 Kettlebell Swings
6 Front Squats
50 Hand Release Push-Ups
8 Push Presses
25 Burpees
8 Muscle-Ups
5 Power Cleans
25 GHD Sit-Ups
25 Bar Over Burpees
5 Thrusters
8 Unbroken Strict Handstand Push-Ups
31 calorie Assault Bike
25 Air Squats (each)
23 Burpees
23 GHD Sit-Ups
23 Box Jumps (20 in)
22 calorie Assault Bike
22 Reverse Lunges (each)
22 American Kettlebell Swings
20 calorie Assault Bike
20 Air Squats (each)
20 Burpees
20 GHD Sit-Ups
20 Box Jumps (20 in)
26 Total Synchro Push-Ups (13 each)
Wear a Weight Vest
35 Knees-to-Elbows
35 Thrusters
35 Air Squats
35 Overhead Squats
35 Hand Release Push-Ups
6 Devil Presses
4 Burpee Box Jump Overs
29 Double-Unders
Cash-Out: 1,942 meter Row
400 meter Run
20 Kettlebell Swings
10 Goblet Squats
20 Overhead Plate Walking Lunges
400 meter Run
10 Overhead Plate Walking Lunges
20 Goblet Squats
10 Kettlebell Swings
To perform the Amer hero workout, start with 4 rounds for time. Begin with 3 deadlifts at 1.5 times your bodyweight, ensuring proper form by keeping your back straight and engaging your core. Follow this with 6 burpees, landing softly and using explosive strength to jump up.
Finish each round with 9 box jumps, aiming for a height of 24 inches for men and 20 inches for women. Ensure full extension at the top, landing softly to absorb the impact.
For the AMRAP segment, cycle through 10 push presses using a barbell, focusing on leg engagement for a strong lockout. Then, move to 10 kettlebell swings, swinging to at least chest or eye level, and finish with 10 box jumps, maintaining a smooth pace with minimal rest.
For the 4 Rounds for Time, consider reducing the deadlift weight to a manageable level, aiming for 1.0 x bodyweight or lighter. If needed, modify the burpees by stepping back instead of jumping. For box jumps, beginners can opt for step-ups or lower the height to 20/16 in (51/41 cm).
During the AMRAP 20, adjust the push press weight to ensure you can complete 10 unbroken reps, possibly starting with 50% of your max. For kettlebell swings, use a 8–12 kg kettlebell if you're a beginner. If box jumps feel challenging, switch to a more comfortable height or replace them with step-ups.
Altering the workout intensity and scale based on your fitness level ensures a safe and effective training experience.
Your score for the hero workout Amer is based on the total rounds completed for both segments, adding any extra repetitions completed after the final full round.
For the first part, you perform 4 rounds for time of the following: 3 deadlifts at 1.5 times your bodyweight, 6 burpees, and 9 box jumps (24 inches or 20 inches). Count each round as 1 completed unit.
For the second part, AMRAP for 20 minutes consists of 10 push presses, 10 kettlebell swings, and 10 box jumps. Keep track of how many full rounds and additional reps you complete during this time.
To calculate your overall score, sum the completed rounds from both sections, plus any leftover reps to determine your total.
To effectively tackle the hero workout, begin with a steady pace. Maintain a consistent rhythm throughout the 4 rounds for time, especially during deadlifts, keeping your form intact.
Focus on minimizing your transition times between exercises. For burpees, aim for a fluid motion to conserve energy.
During the box jumps, ensure you're landing softly to reduce impact and maintain your explosiveness.
In the AMRAP 20, prioritize technique over speed, particularly on the push presses. Allow your legs to assist in driving the weight overhead, which can alleviate stress on your shoulders.
Finally, manage your breathing throughout to enhance endurance and sustain your performance for the entirety of the workout.
A good score for the Amer workout depends on the segment being assessed. For the 'For Time' portion, elite athletes aim for around 5:30, showcasing exceptional strength and speed across 4 rounds of deadlifts, burpees, and box jumps.
In the 'AMRAP 20' section, elite male competitors typically achieve between 10 to 12 rounds, while elite females score around 8 to 10 rounds. This performance reflects remarkable endurance and consistency throughout the 20-minute workout.
Intermediate athletes can expect to complete 7–9 rounds on the 'AMRAP' section, with advanced athletes reaching up to 12 rounds. Successfully balancing power and stamina is key to excelling in the Amer workout.
The intended stimulus of the hero workout, Amer, is to push athletes to their limits through high-intensity, functional movements. The first part, comprised of 4 rounds for time, emphasizes strength and power with deadlifts at 1.5 times bodyweight, complemented by the fast-paced dynamics of burpees and box jumps. This combination not only tests raw strength but also challenges cardiovascular endurance and agility.
The second part, an AMRAP of 20 minutes, focuses on muscular endurance and stamina. The push presses and kettlebell swings will activate the upper and lower body, while the box jumps reinforce explosive power and coordination. Overall, Amer is designed to develop strength, endurance, and adaptability under fatigue, making it a comprehensive test of fitness.
The world record for the Amer workout is reported to be around 5:30 for elite athletes in the 'For Time' section, which includes 4 rounds of 3 deadlifts at 1.5 times bodyweight, 6 burpees, and 9 box jumps (24 inches or 20 inches). This requires immense strength and speed.
For the 'AMRAP 20' segment, the best scores hover around 10 to 12 rounds for elite men and 8 to 10 rounds for elite women. Achieving these scores demands exceptional endurance and consistency over the 20-minute duration.
The combination of power and stamina is essential, making the Amer workout a true test of CrossFit prowess.
The hero workout Amer honors Army Sgt. 1st Class Amer F. Khammash, who made the ultimate sacrifice while serving in Iraq in 2006. His dedication to duty and his bravery are remembered through this challenging workout.
Amer Khammash's legacy lives on in the fitness community, inspiring athletes to push their limits in his memory. Each movement in the workout serves as a tribute to his commitment and service to the nation, reminding participants of the strength and resilience required in both fitness and life.
