Workout Description

Why This Workout Is Medium

Work density is modest for a 20-minute AMRAP with mixed bodyweight, light odd-object loading, and a bike component. Movement complexity averages moderate (burpees and light cleans add challenge; pull-ups tax grip and pulling stamina). The 20-minute time domain rewards steady pacing over redline sprints. Overall, it’s approachable but demands consistent movement quality and aerobic endurance.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of moderate-difficulty reps (push-ups, burpees, pull-ups, light cleans) taxes muscular endurance in the shoulders, grip, and midline over a long interval.
• Endurance (7/10): A continuous 20-minute effort with the bike and steady bodyweight work emphasizes aerobic capacity and pacing. Athletes who manage heart rate and breathing well will maintain output across all six stations.
• Speed (4/10): Quick cycling helps, but true sprint speed is limited by pacing needs and movement variety. Smooth transitions provide most of the speed advantage.
• Power (3/10): Brief bursts on the med-ball cleans and bike sprints are possible, but sustained power output is tempered by the long time domain.
• Strength (2/10): Loads are light and bodyweight-dominant; no heavy lifting. Strength is not the limiter—capacity and repeatability are.
• Flexibility (2/10): Standard ranges of motion for cleans, push-ups, burpees, and pull-ups. Mobility helps quality and cycle time but is not a primary limiter.

Movements

• Medicine Ball Push-Up
• Medicine Ball Clean
• Medicine Ball Burpee
• Russian Twist
• Assault Air Bike
• Pull-Up

Scaling Options

Scale to: Jumping Pull-Up + 8 cal bike + 14/10 lb ball • Ring Row + knee Push-Up + 8 reps each movement • Reduce to 15:00 AMRAP with 16/12 lb ball and banded Pull-Up

Scaling Explanation

These options reduce upper-body pulling/pushing difficulty, lower load, and trim volume so athletes maintain steady movement and intended pacing without failure.

Intended Stimulus

A sustained, steady grind. You should move almost the entire 20 minutes with short, deliberate breaks. Breathing should stay controlled, grip should feel taxed but manageable, and pulling/pushing should be broken before failure. Aim for consistent round times, not early sprints followed by long rests.

Coach Insight

Pace the first two rounds at 80–85% and lock that split in. Smooth reps, small breaks, fast transitions. Big tip: protect your pull-ups—break 6/4 or 5/5 early to avoid blow-ups later. Avoid no-rep traps: full hip extension on cleans, chest-to-floor on burpees/push-ups, and chin clearly over the bar on pull-ups.

Benchmark Notes

Score is total rounds and reps completed in 20 minutes. Average athletes should aim for 4–5 rounds. Advanced athletes can push 6+ rounds by minimizing rest and transitions. Track partial rounds to compare progress week to week.

Modality Profile

Half the work is bodyweight gymnastics (burpees, push-ups, pull-ups). About one-third is light weightlifting with the medicine ball (cleans, Russian twists). The remaining time is monostructural on the Assault Bike. This blend rewards well-rounded capacity and efficient transitions.

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