Workout Description

Why This Workout Is Medium

A 20-minute AMRAP with heavy barbell work slows cycle speed, keeping work density modest. Movement complexity averages moderate (squat cleans plus rows with basic push-ups and biking). The long time domain contributes steady fatigue rather than sprint intensity. Overall, it lands mid-range on the difficulty scale, though it will feel harder if the barbell weight or bike pacing is a limiter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated barbell pulls and push-ups accumulate significant local fatigue in the back, biceps, and triceps. Success depends on sustaining sets and minimizing rest under mounting fatigue.
• Endurance (6/10): The 20-minute timeframe with a steady bike segment demands aerobic pacing. Athletes must hold consistent breathing and cadence to avoid redlining while still accumulating rounds.
• Power (6/10): Cleans require explosive hip extension. Power output spikes on each clean and during strong bike efforts, but is tempered by the long duration.
• Strength (5/10): Squat cleans and heavy rows at 135/95 lb require solid pulling strength, but loads are submaximal. Strength matters, yet it’s not the sole limiter for most athletes.
• Speed (5/10): Cycle speed is moderate. Quick singles on cleans, efficient rows, and smooth transitions matter, but the workout rewards steady pacing over sprinting.
• Flexibility (2/10): Basic ranges of motion: front-rack/clean positions and standard push-up mechanics. Mobility demands are minimal compared to overhead squats or snatches.

Movements

• Squat Clean
• Push-Up
• Bent-Over Row
• Assault Air Bike

Scaling Options

Scale to: 95/65 lb on both lifts • 15/12 calorie Assault Bike • 10 Incline Push-Ups

Scaling Explanation

These options reduce load and per-round time while preserving the continuous, repeatable effort and movement patterns intended by the workout.

Intended Stimulus

Steady, sustainable grind. Keep heart rate high without blowing up—move deliberately through cleans (quick singles), unbroken rows with braced midline, controlled push-ups, and a consistent bike cadence. Aim for even rounds and minimal transition time. You should feel a strong pulling and pressing pump while maintaining breath control to finish strong in the last five minutes.

Coach Insight

Pace the first 5 minutes conservatively, then hold steady and finish with a controlled push on the bike. The one tip: keep transitions to 3–5 seconds—move immediately to the next station. Common mistakes: opening too hot on the bike, touch-and-go cleans that spike heart rate, and big push-up sets leading to early failure.

Benchmark Notes

Score is total rounds (and extra reps) in 20 minutes—more rounds is better. Beginners usually see 3–4 rounds, intermediates 5–6, advanced 7+, and elites push 8+. Use these targets to choose a sustainable pace and appropriate scaling so you keep moving without long breaks or failed reps.

Modality Profile

Weightlifting (cleans and rows) and the Assault Bike dominate each round, with push-ups adding a smaller but notable gymnastics component. Time is split roughly between barbell pulling, sustained calories on the bike, and managing push-up fatigue, yielding a balance near 40% weightlifting, 35% monostructural, and 25% gymnastics.

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