Nate
AMRAPIn honor of Chief Petty Officer Nate Hardy, who was killed in Iraq on February 4, 2008. This 20-minute AMRAP combines muscle-ups, handstand push-ups, and kettlebell swings to test gymnastic skill and conditioning. CPO Hardy was a Navy SEAL who embodied the warrior spirit.
20-minute AMRAP
- 12 Muscle-ups
- 24 Handstand Push-ups
- 38 Kettlebell Swings (70/53 lb)
Beginner
6-10 rounds
Intermediate
10-14 rounds
Advanced
14-18 rounds
Nate is a classic triplet that tests gymnastics skills and conditioning. The muscle-ups are the limiting factor for most athletes.
- Muscle-ups should be quick—aim for unbroken 2s
- HSPU are only 4 reps—try to go unbroken
- Swings are recovery—use them to catch your breath
- Keep transitions tight—every second counts in an AMRAP
- If you fail a muscle-up, skip to the next movement and complete it
Pacing
Sustainable pace throughout. Aim for consistent round times. If each round takes 1 minute, you're on track for 20 rounds.
Scaled
- 4 Chest-to-bar pull-ups + 4 ring dips
- 4 Pike push-ups or box HSPU
- 8 Kettlebell Swings (53/35 lb)
RX+
- 2 Bar muscle-ups
- 4 Strict handstand push-ups
- 8 Kettlebell Swings (88/70 lb)
Elite
20+ rounds
Advanced
16-20 rounds
Intermediate
10-16 rounds
Beginner
6-10 rounds
Half Nate
Reduced time domain
Strict Nate
No kipping allowed
Scaled Nate
Accessible version