Workout Description

Why This Workout Is Medium

Artie is a 20-minute AMRAP mixing moderate-skill gymnastics with barbell thrusters at 95/65 lb. The long time domain favors steady aerobic work, while the volume of pressing and pulling steadily taxes grip and shoulders. Movement complexity averages moderate, and the load is not heavy, keeping the overall challenge in the medium range for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps of pressing, pulling, and squatting demand muscular endurance, especially in shoulders, triceps, and legs.
• Endurance (7/10): A 20-minute AMRAP requires sustained aerobic output and breathing control while cycling through movements with minimal rest.
• Speed (6/10): Quick transitions and manageable unbroken sets drive round count, but sustained pace beats all-out sprinting.
• Power (5/10): Efficient, crisp thruster drive from legs to overhead benefits cycling speed without redlining.
• Strength (3/10): Thrusters use moderate loading; strength helps, but this isn’t a max-effort barbell workout.
• Flexibility (2/10): Requires standard squat depth, front rack, and overhead positions; mobility matters but isn’t a limiter for most.

Movements

• Thruster
• Push-Up
• Pull-Up
• Squat

Scaling Options

Scale to: Ring Row + Elevated Push-Up + Air Squat + 10 Thrusters (65/45 lb) • Pull-Up + Push-Up + Air Squat + 10 Thrusters (75/55 lb) • 4 Pull-Ups, 8 Push-Ups, 12 Squats, 4 Pull-Ups, 8 Thrusters (75/55 lb)

Scaling Explanation

These options reduce pulling difficulty and/or barbell load, or slightly lower reps, to preserve continuous movement and the steady aerobic stimulus while keeping similar movement patterns.

Intended Stimulus

A steady, repeatable pace for 20 minutes with short, controlled rests. Aim for small, unbroken sets on pull-ups and push-ups early, smooth thruster cycling, and fast transitions. You should feel consistent shoulder and grip fatigue with accumulating leg burn, but breathing and pacing should keep you moving without major spikes.

Coach Insight

Pace like a metronome. Think short, sustainable sets with immediate transitions rather than big sets and long breaks. One tip: Break push-ups early (e.g., 5-3-2) to protect your shoulders and keep thrusters crisp. Avoid sprinting the first few rounds and letting pull-ups or thrusters blow up your grip. Don’t stand and stare at the bar.

Benchmark Notes

These round targets represent what most athletes complete in 20 minutes. Beginners should aim to keep moving for 4-6 rounds, intermediates around 7-10, and advanced athletes 11+ rounds. More rounds indicate better pacing, transitions, and capacity to sustain pull-ups, push-ups, and thrusters without long breaks.

Modality Profile

Three of the four movements are gymnastics (pull-ups, push-ups, air squats), dominating total reps and volume. Thrusters, while fewer in reps, take longer per rep and add significant fatigue, so weightlifting still accounts for a meaningful portion of work. There’s no monostructural element.

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