Workout Description

Why This Workout Is Medium

Using a 21-minute AMRAP, estimated 7 rounds yields ~294 weighted units (21 cals×0.5 + 21 KB×1.0 + 21 sit-ups×0.5 = 42 units/round) ÷ 21 min ≈ 14 units/min, mapping to 20 density points. Average movement complexity is ~26.7 (basic/moderate mix) and time domain scores 65. Base score ≈ 35.5. No modifiers apply. Overall: steady but manageable aerobic triplet.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 21-minute continuous effort emphasizes aerobic capacity and sustainable breathing on the bike while keeping transitions tight across movements without long breaks.
• Stamina (7/10): High total reps with repeat sets of 21 require muscular endurance in grip, hips, and midline, especially as fatigue builds in later rounds.
• Speed (5/10): Faster cycling helps, yet success hinges on consistent cadence and minimal downtime rather than pure sprint speed or frantic transitions.
• Power (4/10): You can add short surges on the bike and snap the hips in swings, but the workout rewards steady output more than all-out explosiveness.
• Strength (2/10): No heavy elements; the kettlebell is light-moderate and the other movements are bodyweight or monostructural, limiting maximal strength demands.
• Flexibility (2/10): Standard ranges of motion: overhead extension in swings and spinal flexion/extension in sit-ups. No advanced mobility positions are required.

Movements

• Kettlebell Swing
• AbMat Sit-Up
• Assault Air Bike

Scaling Options

Scale to: 15/12 cal bike • 21 Russian KB Swing (35/26 lb) • 15-15-15 reps

Scaling Explanation

Adjusting calories, range of motion, and loading preserves the intended steady aerobic feel and repeatable sets while preventing grip blow-up or form breakdown.

Intended Stimulus

Smooth, sustainable engine piece with repeatable round times. The bike should feel controlled but purposeful, swings mostly unbroken with crisp hip drive, and sit-ups steady without resting. Aim for consistent splits from round two onward, leaving a small push in the final three minutes.

Coach Insight

Pace the bike at a repeatable wattage you could hold for 30 minutes; no hero bursts early. Most important: keep the swings unbroken by managing your breathing—exhale at the top and relax the grip. Avoid flying out too hot on round one, death-gripping the bell, or pausing between sit-ups. Quick, calm transitions win.

Benchmark Notes

Score is total reps completed in 21 minutes. Each full round is 63 reps (21 cals + 21 swings + 21 sit-ups). Use the levels to set a realistic target for your fitness and pacing, then aim to hold consistent round splits.

Modality Profile

About half the time is spent on the Assault Bike (monostructural). The remainder splits between kettlebell swings (weightlifting) and sit-ups (gymnastics). Proportions are estimated by typical time per station rather than strict rep count.

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