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“Star Lord”

Ham Plan WOD

1.9K 72
  • AMRAP in 25 minutes
  • From 0:00-5:00, AMRAP of:
  • 15 GHD Sit-Ups
  • 5 Strict Presses (135/95 lb)
  • Rest 5 minutes
  • From 10:00-15:00, AMRAP of:
  • 10 Toes-to-Bars
  • 10 Front Squats (135/95 lb)
  • Rest 5 minutes
  • From 20:00-25:00, AMRAP of:
  • 5 Bar Facing Burpees
  • 15 Hang Power Cleans (135/95 lb)

On a 25-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written. Rest 5 minutes after every 5-minute AMRAP. The barbell should be taken from the floor, not from the rack.

Score is the total number of rounds and repetitions completed in the three 5-minute AMRAPs.

Intended Stimulus

This workout is great to learn thresholds, starting with that Strict Press: this can be more of a strength-focused AMRAP, then into the second AMRAP, the Front Squat, Barbell will be a little more on the moderate side, then in the final AMRAP with the Hang Power Clean that has more reps but should feel light!


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Background: We first found “Star Lord” by Ham Plan @hamplan posted on their Instagram on September 30, 2019.

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