Workout Description

Why This Workout Is Medium

Although it’s a long 24-minute effort with high-skill thrusters and advanced gymnastics, overall work density stays moderate due to monostructural biking and bodyweight elements. The grindy pace, large sets of 24, and accumulating fatigue make it challenging, but the pace is steady rather than sprint-based, landing this at the upper end of Medium for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated large sets of thrusters, burpees, and K2E tax muscular endurance of legs, shoulders, and grip. Success relies on managing fatigue across many repetitions without long breaks.
• Endurance (7/10): A sustained 24-minute AMRAP with the Assault Bike and constant burpee/K2E work challenges aerobic capacity. The stimulus rewards breathing control and steady heart-rate management rather than short all-out efforts.
• Power (5/10): Thrusters and the jump component of bar-facing burpees ask for repeated explosive hip and leg drive, but the long duration tempers maximal power output toward efficient cycling.
• Speed (4/10): Fast transitions help, yet large sets and total time domain encourage controlled, sustainable pacing over pure speed. Quick, efficient barbell cycling and steady burpee rhythm are key.
• Strength (3/10): Thrusters at 95/65 lb require baseline barbell strength, but loads are moderate and do not approach maximal efforts. Emphasis is far more on sustainable output than heavy lifting.
• Flexibility (3/10): Adequate mobility for front rack, squat depth, and overhead position is needed. Hanging positions and kipping also demand shoulder and thoracic range, though not at extreme levels.

Movements

• Thruster
• Bar-Facing Burpee
• Assault Air Bike
• Knees-to-Elbows

Scaling Options

Scale to: Thruster 75/55 lb • Hanging Knee Raise instead of Knees-to-Elbows • 18-cal Bike / 18 Thrusters / 18 Bar-Facing Burpees / 18 Hanging Knee Raise

Scaling Explanation

These options preserve the stimulus by reducing barbell load, simplifying the hanging gymnastics, or trimming reps so athletes can keep moving steadily with manageable sets and sustainable pacing.

Intended Stimulus

A steady grind just below redline. Move smoothly on the bike, break thrusters early to avoid redlining, and maintain a controlled burpee rhythm. Hang work should be done in smart, repeatable sets to protect grip. Aim for consistent rounds with minimal downtime, not big sprints followed by long rests.

Coach Insight

Pace the first round conservatively—treat it like the second round. Aim for consistent split times rather than a hot start. The one tip: pre-plan thruster and K2E sets and stick to them; predictable breaks beat redline crashes. Avoid sloppy bar-facing burpees and wasted transitions. Chalk and rest only with purpose.

Benchmark Notes

Score is total reps completed in 24 minutes (calories count as reps). One full round equals 96 reps. Hitting 192 reps is two rounds; 240 is two and a half; 384 is four full rounds. Use these tiers to gauge pacing, strategy, and whether to adjust load or movement difficulty.

Modality Profile

Half the work is gymnastics-based with bar-facing burpees and knees-to-elbows. The Assault Bike represents the monostructural element, and the thruster is the weightlifting component. Each shows up in large, repeated sets, with time split fairly evenly among all four elements.

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