Workout Description
AMRAP in 20 minutes
20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups
Why This Workout Is Medium
A 20-minute AMRAP with a big monostructural piece keeps work rate steady rather than spiky. Movement complexity is low-to-moderate (bike, wall ball, SDHP, push-up), and loads are manageable. Density is modest given the bike calories, so the limiter is aerobic capacity and sustainable pacing, not maximal strength or high skill. Most athletes will grind consistent rounds without redlining.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Twenty minutes with repeated 20-cal bike efforts emphasizes aerobic capacity and steady breathing. Success hinges on sustaining wattage without spiking heart rate and managing minimal rest between movements.
- Stamina (7/10): Repeated sets of wall balls, SDHP, and push-ups test muscular endurance in legs, shoulders, and grip across many rounds. Fatigue accumulates gradually and rewards sustainable rep schemes.
- Power (5/10): Explosiveness helps on wall ball drive and strong, rhythmic SDHP. Short bike surges out of the gate and into transitions also benefit from power without overreaching.
- Speed (5/10): Quick cycles and crisp transitions help, but the 20-minute time domain favors steady cadence over pure sprint speed.
- Strength (3/10): Loads are moderate and moved for reps, not maximal singles. Strength contributes, but it won’t be the primary limiter for most RX athletes.
- Flexibility (2/10): Basic ranges: squat depth to a target for wall balls and a safe hinge for SDHP. No extreme mobility is required, just solid fundamentals.
Scaling Options
Scale to: 15/12 cal bike • 14/10 lb ball and 75/55 lb SDHP • Push-Ups to elevated or knee + cap reps at 3-3-7-5 per round
Scaling Explanation
These options preserve the stimulus by reducing bottlenecks, keeping sets unbroken, and allowing consistent round times without fatigue-induced form breakdown.
Intended Stimulus
Steady engine work with repeatable round times. You should feel slightly breathless but in control, holding a bike pace you can maintain for all 20 minutes. Wall balls and SDHP should be unbroken or in quick, planned breaks. Push-ups are crisp and non-limiting. Transitions stay tight without frantic rushing.
Coach Insight
Pace the bike. Find a wattage that keeps breathing steady and lets you hop right into wall balls every round.
Big tip: keep wall balls unbroken and SDHP in smooth sets—one small break beats redlining.
Avoid grip and shoulder blow-up. Don’t sprint early on the bike or death-grip the bar. Quick, calm transitions win.
Benchmark Notes
Score is total rounds plus extra reps in 20 minutes. Use the levels to estimate training targets: beginners aim for 2-4 rounds, intermediates 5-7, and advanced 8+. Keep transitions tight and choose sustainable bike pacing to maintain consistent rounds.
Modality Profile
The Assault Bike dominates time each round, making monostructural the largest share. Weightlifting (wall balls and SDHP) is the next biggest slice with continuous cycling. Gymnastics is minimal with short push-up sets. Together, they create a mixed, engine-forward workout with moderate lifting density.
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