Hero20 min AMRAP

Nate workout

20 min AMRAP: Muscle-ups, Handstand Push-ups, Kettlebell Swings

A Hero workout honouring a fallen service member.

Nate is a 20 minute AMRAP built around two advanced gymnastics movements and a heavy kettlebell. The reps per round are small, so the challenge is keeping quality high as the rounds pile up. It is a Hero workout honouring a fallen service member.

The workout

As many rounds as possible in 20 minutes of:

2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70/53 lb)

Duration: 20 min

▶ Open in SnapWOD

Loads the timer ready to go: A 20:00 AMRAP clock.

Scan to open on your phone

Needs the latest version of SnapWOD.

Rx loads

Kettlebell swing

Men70 lb / 32 kg (2 pood)

Women53 lb / 24 kg (1.5 pood)

Duration

The workout lasts 20 minutes. Your score is the rounds and reps you complete before the clock stops.

Scaling options

Bar muscle-ups, or 4 pull-ups and 4 dips per round.
Pike push-ups or handstand push-ups to an abmat.
Lighter kettlebell or Russian swings.

Strategy tips

Never rush the muscle-ups; a missed rep costs more than a slow one.
Treat the swings as active rest and keep them unbroken.
Aim for a steady round time and hold it.

Related workouts

JasonFor time · 30 min cap RyanFor time · 25 min cap HolleymanFor time · 40 min cap JTFor time · 15 min cap

Browse all 42 workouts →

Snap the board. Start the clock.

SnapWOD turns any workout on the whiteboard into a timer: EMOM, AMRAP, For Time, intervals and multi-part sessions. Free on iPhone and Android.