Workout Description

Why This Workout Is Hard

Thirty minutes of mixed-modal work with a heavy bench (205/135) makes this a grinder. Movement complexity averages moderate, but volume accumulates and the bench/front squat pairing taxes upper- and lower-body stamina. Bike calories keep the heart rate high while pull-ups and GHD extensions add posterior chain and grip fatigue. Expect steady pacing with strategic sets on the bench.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated sets of 10 on bench, front squat, and gymnastics demand sustained muscular endurance, especially for pressing and midline control over a long time domain.
• Endurance (6/10): A full 30-minute AMRAP with steady Assault Bike work keeps heart rate elevated and rewards aerobic efficiency without being a pure monostructural event.
• Strength (6/10): Bench at 205/135 and front squats at 135/95 require solid absolute strength to hold sets together, even though the workout is not a one-rep-max test.
• Flexibility (4/10): Front squat depth and GHD hip extension require adequate hip, ankle, thoracic, and shoulder mobility, but positions are standard for experienced CrossFitters.
• Power (3/10): There’s little need for peak explosiveness; most gains come from controlled, repeatable efforts rather than high-velocity lifting.
• Speed (3/10): Athletes should avoid sprinting; quick transitions help, but sustainable pacing beats fast cycling due to the duration and heavy bench sets.

Movements

• Air Bike
• Front Squat
• Bench Press
• GHD Extension
• Pull-Up

Scaling Options

Scale to: 115/75 front squat, 155/105 bench, 10 pull-ups, 10 back extensions, 20 cal bike • 95/65 front squat, 135/85 bench, banded/jumping pull-ups, 10 back extensions, 18 cal bike • DB: 2×35/25 front squat, 2×50/35 bench, 10 ring rows, 10 supermans, 15 cal bike

Scaling Explanation

Each option preserves the long, mixed-modal stimulus by reducing loading and skill as needed while keeping comparable volume, smooth pacing, and meaningful aerobic work on the bike.

Intended Stimulus

A steady, grindy AMRAP. Breathing should stay controlled while you chip away at consistent sets. Bench press is the throttle—break before failure and protect your press for the whole 30 minutes. Move smoothly on squats and bodyweight pieces, then ride the bike at a sustainable wattage that doesn’t blow up your next bench set.

Coach Insight

Pace the bench first. Open with smaller, repeatable sets (e.g., 5-3-2 or 4-3-3) and very short rests to avoid early failure. Hit front squats unbroken if possible and keep transitions tight. Bike at a pace you can hold for 30 minutes without spiking heart rate. Common mistakes: benching to failure early, long chalk breaks, and sloppy GHD positions. Quality movement beats speed here.

Benchmark Notes

Scores are total rounds in 30 minutes. Levels reflect the heavy bench as the main limiter, with front squats, bike calories, and gymnastics volume shaping pace. Hitting L5 (5 rounds) requires disciplined sets, minimal transition time, and sustainable bike wattage.

Modality Profile

Two weightlifting movements (front squat and bench) make up the largest chunk, as athletes manage heavy sets across many rounds. The bike likely consumes about a third of total time. Pull-ups and GHD hip extensions provide a meaningful but smaller gymnastics contribution.

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