Workout Description

Why This Workout Is Medium

Work density is modest because only three heavy thrusters occur each round while the rest are bodyweight or monostructural. Estimated density is about 11 units/min (<30 bracket). Movement complexity averages moderate-to-high (thruster and bar-over burpee), and the 21-minute time domain is taxing but not maximal. Net result: challenging, sustained effort without elite-level loading or skill demands throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated upper-body reps (pull-ups and hand-release push-ups) build accumulating fatigue that tests sustained muscular endurance.
• Endurance (7/10): A 21-minute AMRAP with a steady Assault Bike demand and continuous movement biases aerobic capacity and pacing over a longer window.
• Power (5/10): Thrusters and fast burpees reward powerful hip extension, yet the long duration tempers all-out explosiveness.
• Speed (5/10): Quick transitions and short, efficient sets help, but the 21-minute domain limits true sprint pacing.
• Strength (4/10): The thruster load (135/95) is heavy but only three reps per round, so maximal strength is touched but not the focus.
• Flexibility (3/10): Thrusters require front rack and overhead positions with solid shoulder and ankle range, but nothing beyond standard CrossFit mobility.

Scaling Options

Scale to: 95/65 lb thruster, jumping pull-up, 10/8 cal bike • 115/75 lb thruster, banded pull-up, 12/10 cal bike • Ring row for pull-up, elevated push-up, 12/10 cal bike

Scaling Explanation

These options lower load and upper-body difficulty while preserving mixed-modal flow, round cadence, and the 21-minute aerobic stimulus.

Intended Stimulus

A sustained, gritty grind with steady breathing on the bike and disciplined sets on gymnastics. The thruster should be unbroken but demand bracing and focus. Aim for consistent round times with minimal chalk breaks. It should feel tough yet sustainable—never a sprint, but you’re rarely fully resting.

Coach Insight

Pace the bike; don’t redline early. Keep transitions crisp and move immediately to the next station. Break push-ups preemptively to avoid failure. One tip: lock in a repeatable per-round split and fight to hold it from round one. Avoid opening hot on the bike, and don’t grind slow singles on thrusters—keep them unbroken.

Benchmark Notes

Score total full rounds completed in 21 minutes. Intermediate athletes should aim for 6–8 rounds, while advanced can push 9–11. Keep transitions tight and split sets to maintain steady cycling. If you’re well below 5 rounds, scale load or gymnastics volume to preserve the intended pace.

Modality Profile

Most time is spent on gymnastics (burpees, pull-ups, hand-release push-ups) with steady aerobic work on the Assault Bike. The barbell appears briefly each round for a heavy triple, contributing less total time but raising intensity and technical demand.

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