Workout Description

Why This Workout Is Medium

A 20-minute AMRAP with moderate barbell work and a sizeable bike demand keeps the density moderate but the skill higher. Power snatches and overhead squats raise complexity, while push-ups and the bike add sustainable volume. The long time domain and steady cycling pace push aerobic and muscular endurance without the brutally heavy loads or sprint density seen in Very Hard or Extremely Hard pieces.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated moderate-load barbell sets and accumulating push-ups require sustained muscular output across the full 20 minutes.
• Endurance (6/10): Twenty minutes with recurring 15-cal bike efforts emphasizes aerobic capacity and breathing control while still allowing recovery during transitions and push-ups.
• Power (6/10): Power snatches reward crisp hip extension, and maintaining snap under fatigue is key to cycling efficiently.
• Flexibility (5/10): Overhead squat and overhead lunge demand solid shoulder, thoracic, and hip mobility to maintain stable positions under fatigue.
• Speed (4/10): The piece favors steady rhythm over sprinting; pace control matters more than all-out speed between stations.
• Strength (3/10): Loading at 95/65 lb is moderate and technique-driven rather than maximal, limiting absolute strength demands.

Scaling Options

Scale to: 75/55 lb barbell • Front rack lunges instead of overhead lunges • 12/10 bike calories and incline push-ups

Scaling Explanation

These options maintain movement patterns and time-per-round while reducing overhead stability and total metabolic demand to preserve the intended steady, repeatable pace.

Intended Stimulus

Steady, sustainable grind with short, tidy barbell sets and a controlled but purposeful bike cadence. Aim to keep moving with minimal rest, breathing through transitions to avoid redlining. Shoulders and grip will feel taxed by the overhead positions and snatches, so prioritize smooth mechanics and posture to keep barbell cycling efficient throughout.

Coach Insight

Pace the first 5 minutes at 80–85% and let the bike dictate your breathing. Keep barbell sets unbroken but methodical; drop and reset if mechanics slip. One tip: lock in a consistent bike cadence you can hold all 20 minutes—everything else slots around it. Avoid rushing the snatch catch or wobbling overhead in lunges. Poor positions early will snowball into failed reps.

Benchmark Notes

Score is total rounds plus partials in 20 minutes. Intermediate athletes aim for 6–8 rounds by keeping smooth barbell sets and consistent bike cadence. Advanced athletes push 9–10+ rounds by minimizing transitions, holding unbroken barbell work, and sustaining strong but repeatable bike efforts without redlining.

Modality Profile

Weightlifting dominates through overhead squats, overhead lunges, and power snatches. The bike provides a large monostructural chunk each round, while push-ups contribute a smaller gymnastics portion. Time-wise this skews toward barbell and machine work with brief bodyweight interludes to manage shoulder fatigue.

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