AMRAP 20 mins: 2 Muscle-Ups, 4 Handstand Push-Ups, 8 Kettlebell Swings (32/24 kg).
Primary movement: MU/HSPU/KB
Nate honors Navy SEAL Nate Hardy, killed in Iraq in 2008 (his teammate Michael Koch is honored by the companion WOD 'Michael Koch'... and The Chief honors Nate as well in some gyms' tradition). The rounds are tiny - 2 muscle-ups, 4 handstand push-ups, 8 heavy swings - which makes Nate a 20-minute skill-density test: how many times can you cleanly execute high-skill gymnastics while a two-pood kettlebell keeps your heart rate and grip under constant attack? Elite athletes flow through 15+ rounds; for most, it's a lesson in transition economy.
| Level (Rounds) | Men | Women |
|---|---|---|
| beginner | 6 (scaled) | 5 (scaled) |
| intermediate | 10 | 8 |
| advanced | 14 | 12 |
| elite | 18+ | 16+ |
The sets are small enough to go unbroken for a long time - the test is how briskly you move between stations. Set up the rings, wall and kettlebell within steps of each other. Pace the swings: with a 32/24 kg bell, sloppy hip drive in minute 15 is how backs get hurt. Muscle-up singles with zero hesitation beat rushed doubles once fatigue arrives. Count rounds visibly. If muscle-ups or HSPU are inconsistent, scale before starting - this workout is miserable when every round contains a skill lottery.
Scaled: 2 chest-to-bar pull-ups + 2 ring dips, 4 pike push-ups, 8 swings (24/16 kg). Beginner: 2 ring rows, 4 push-ups, 8 light swings. Keep the small-round rhythm.
Log every result, see your progress over time, and know exactly where you stand.