Workout Description
AMRAP in 21 minutes
3 Handstand Push-Ups
6 Renegade Rows (75/50 lb)
9 Single Arm Dumbbell Snatches (75/50 lb)
12 Dumbbell Lunges (75/50 lb)
15 Toes-to-Bars
18 calorie Assault Air Bike
Why This Workout Is Medium
Work density is modest for a 21-minute AMRAP due to the long bike segment and heavy single-dumbbell work, while movement complexity is elevated by HSPU, TTB, and DB snatch. The 20–30-minute time domain moderates overall intensity. Expect steady, sustainable pacing rather than a sprint, with grip and midline fatigue accumulating across rounds.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Multiple rounds of shoulder and midline fatigue from HSPU, TTB, renegade rows, and lunges require sustained muscular endurance, especially in grip, core, and hip flexors.
- Endurance (7/10): A 21-minute AMRAP with a repeating 18-cal Assault Bike segment drives aerobic demand. Athletes must sustain breathing and heart rate control while moving continuously through mixed modalities.
- Strength (5/10): A single 75/50 lb dumbbell is challenging but submaximal. Strength contributes to bracing in the plank row and stable lunging, without approaching one-rep-max efforts.
- Power (5/10): DB snatches call for repeated hip extension, while accelerating on the Assault Bike intermittently boosts output. The work remains mostly submaximal, blending power with pacing.
- Flexibility (4/10): Adequate overhead mobility and thoracic extension help HSPU and DB snatch positions, while hip mobility supports lunges and TTB kip. Demands are notable but not extreme.
- Speed (4/10): No sprint sets here. Success favors smooth cycling, crisp transitions, and controlled pacing rather than blistering speed across any single movement.
Scaling Options
Scale to: 55/35 lb DB, pike HSPU, 12 hanging knee raises, 15 cal bike • 35/20 lb DB, box pike HSPU, 12 knee raises, 12 cal bike • Bodyweight lunges, elevated push-ups, 18 sit-ups, 10–12 cal bike
Scaling Explanation
These options preserve the workout’s flow and stimulus by matching the intended reps, movement patterns, and fatigue profile while adjusting loading and gymnastics skill to keep athletes moving consistently.
Intended Stimulus
A steady grind with deliberate pacing. Aim for consistent rounds where you can keep TTB and HSPU in quick, manageable sets and cycle the dumbbell safely. The bike should feel controlled but honest, avoiding redline. Expect cumulative grip and midline fatigue that pressures transitions and breathing.
Coach Insight
Pace the bike. If you overshoot early, everything else unravels. Keep transitions tight and sets small-but-unbroken. The ONE tip: protect your grip and midline—break TTB and rows before form slips. Common mistakes: sprinting the first two rounds, sloppy plank position on rows, and overreaching TTB kip.
Benchmark Notes
Scores are total reps in 21 minutes. Hitting 340–380 reps means maintaining consistent sets on TTB/HSPU and steady bike calories each round. Higher levels require minimal breaks, strong midline endurance, and efficient cycling of the 75/50 lb dumbbell movements.
Modality Profile
About 45% weightlifting (renegade rows, DB snatches, DB lunges), 25% gymnastics (HSPU, TTB), and 30% monostructural (Assault Bike). The bike and DB work absorb most of the round time, while gymnastics skills influence pacing and fatigue.
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