Workout Description

Why This Workout Is Medium

A 30-minute AMRAP with heavy back squats slows cycle speed, keeping work density in the lower band despite large sets each round. Movement complexity is moderate-to-high due to handstand push-ups and loaded squats, while the long time domain adds sustained fatigue. Overall, it rewards pacing and durability more than sprint power, landing in the Medium range for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A long 30-minute time domain with a significant monostructural piece (Assault Bike) challenges aerobic capacity and sustained breathing control across many transitions.
• Stamina (8/10): High total volume with repeated sets of squats, sit-ups, and handstand push-ups taxes muscular endurance of legs, midline, and shoulders over many minutes.
• Strength (6/10): Back squats at 185/135 lb require meaningful leg strength under fatigue, though not maximal efforts; athletes must manage sets strategically.
• Power (5/10): Box jumps and heavy back squats demand repeated explosive efforts, but the long duration keeps average power output moderate.
• Speed (4/10): Transitions matter and some elements cycle quickly, but the heavy squats and long bike keep the overall pace controlled, not sprinty.
• Flexibility (3/10): Requires functional mobility for full-depth squats and overhead positioning for handstand push-ups, but no extreme range-of-motion demands.

Scaling Options

Scale to: [4-6 Pike Push-Ups or 6 DB Strict Press (35/25), 12 Box Jumps 20", 18 Back Squats 155/105, 24 Sit-Ups, 24-25 cal Bike] • [6 Handstand Push-Ups (1-2 abmats or kipping), 12 Step-Ups 24/20", 18 Back Squats 135/95, 24 Sit-Ups, 24 cal Bike] • [4 Handstand Push-Ups, 12 Step-Ups 20", 18 Back Squats 115/75, 20 Sit-Ups, 20 cal Bike]

Scaling Explanation

These options preserve the workout’s long, sustainable feel by lowering pressing skill/strain, adjusting box height/step-ups, and scaling barbell and bike volume so athletes keep moving with minimal long breaks.

Intended Stimulus

A steady, repeatable pace for 30 minutes. Move efficiently through small, sustainable sets on handstand push-ups and back squats, then settle into a consistent bike cadence. Breathing should stay controlled with minimal redlining. The goal is to avoid blow-ups early and keep round times close, finishing strong without long breaks.

Coach Insight

Pace for the long haul: plan back squat sets (e.g., 8-6-4 or 10-8) and keep transitions tight. The bike should be sustainable, not a sprint. Biggest tip: break the squats before you must. Stop one rep short of failure to keep moving later. Avoid rushing early HSPU; strict or near-strict burnout will stall later rounds and tank your score.

Benchmark Notes

Score is total reps completed in 30 minutes (one full round = 90 reps). Mid-level athletes should aim for around 4 rounds (360 reps). Stronger and more skilled athletes can push 4.5–6 rounds, while newer athletes should target consistent movement quality and steady pacing over 2–3 rounds.

Modality Profile

The Assault Bike and box jumps dominate time, giving monostructural the largest share. Weightlifting is substantial due to repeated heavy back squats. Gymnastics includes handstand push-ups and sit-ups, which cycle faster but still accumulate fatigue, producing roughly a 20/45/35 G/M/W split.

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