Workout Description

Why This Workout Is Very Hard

A long 21-minute AMRAP with heavy barbell thrusters at 135/95 lb, combined with squat cleans and strict barbell rows, taxes legs, shoulders, and grip while the Assault Bike drives heart rate high. Movement complexity is moderate, but load and duration create significant muscular and aerobic fatigue, demanding disciplined pacing and repeatable sets.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated barbell sets and high total pressing volume challenge muscular endurance of legs, shoulders, and triceps. Athletes must manage small sets and short rests to preserve movement quality across many rounds.
• Endurance (7/10): Twenty-one minutes with recurring 21-cal efforts on the Assault Bike drives sustained aerobic demand. Success requires steady breathing, controlled transitions, and maintaining wattage without redlining early.
• Power (5/10): Cleans and thrusters reward crisp leg drive and timing. Generating pop from the hips helps preserve energy and reduces grind, especially as fatigue mounts.
• Speed (5/10): Transitions matter, but this is not a pure sprint. Athletes benefit from smooth cycling and quick set-ups rather than maximal turnover that risks early burnout.
• Strength (4/10): Loads are moderate-heavy, especially for thrusters at 135/95 lb. While not max-effort, the weight requires solid baseline strength to move safely under fatigue and maintain positions.
• Flexibility (2/10): Requires functional mobility for front rack, overhead lockout, and squat depth, but does not demand extreme ranges. Good thoracic and hip mobility support efficient thrusters and cleans.

Movements

• Squat Clean
• Air Bike
• Thruster
• Push-Up
• Bent-Over Row
• Russian Twist

Scaling Options

Scale to: 21-min AMRAP: 3-6-9 (115/75 lb), 15 push-ups, 18 Russian twists (20/10 lb), 18/14 cal bike • 21-min AMRAP: 3-6-9 (95/65 lb), 12 elevated push-ups, 15 Russian twists (no load), 15/12 cal bike • 21-min AMRAP: 2-4-6 (75/55 lb), 10 knee push-ups, 12 Russian twists (no load), 12/9 cal bike

Scaling Explanation

These options reduce load, reps, and bike calories to preserve the same pacing, barbell feel, and breathing pattern while keeping movement quality high for the full 21 minutes.

Intended Stimulus

A steady grind with surges. The bike should be challenging yet sustainable from the start, not an all-out sprint. Barbell sets are small and crisp to protect the low back and grip. Push-ups and twists serve as controlled breathing opportunities. Aim for consistent round times with minimal chalk breaks and deliberate pacing.

Coach Insight

Open at an 80–85% bike effort you can hold. Keep barbell sets tight: singles on cleans, 2–3 sets on thrusters, and strict, fast rows. The one thing: Protect your front rack—clean well, breathe, then commit to quality thruster reps. Common mistakes: Redlining the first bike, sloppy back position on rows, and oversized thruster sets that implode by minute 10.

Benchmark Notes

Most athletes will average 3–4 minutes per round. If you’re near level 5, aim for about 5 rounds by keeping barbell breaks minimal and the bike at a steady, repeatable output. Higher levels maintain consistent pacing, limit chalk breaks, and keep thrusters in 1–2 sets the whole way.

Modality Profile

Time is split between the Assault Bike (monostructural), a sizable barbell component (cleans, thrusters, rows), and bodyweight midline/pressing (push-ups, Russian twists). Expect roughly a third each, with slightly more time on the bike and barbell as rounds progress and fatigue accumulates.

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