Workout Description
AMRAP in 20 minutes
1,990 meter Bike Erg
4 Front Rack Lunges (135/95 lb)
5 Thrusters (135/95 lb)
Why This Workout Is Medium
A 20-minute triplet with a long Bike Erg buy-in each round and heavy barbell work. Rep density is relatively low, but the barbell complexity (heavy thrusters and front-rack lunges) and sustained 20-minute time domain add challenge. Most athletes will be limited by pacing the bike and managing unbroken barbell sets under fatigue.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): The long Bike Erg effort each round drives a steady aerobic demand. Athletes must hold a sustainable cadence while preserving capacity for repeated barbell sets across the full 20-minute duration.
- Stamina (5/10): Repeated small sets of heavy thrusters and front-rack lunges tax local muscular endurance, especially in legs and shoulders, but total reps stay modest so it’s not high-volume stamina work.
- Strength (5/10): Barbell at 135/95 lb requires solid baseline strength to move confidently under fatigue. However, the rep count per round is low, so max strength is not the limiter for most.
- Power (5/10): Thrusters and driving out of the lunge benefit from powerful leg/hip extension. Still, the workout favors sustainable output more than maximal explosiveness.
- Flexibility (4/10): Front rack mobility and lunge depth demand solid shoulder, wrist, hip, and ankle range. Athletes with limited front rack or hip mobility will notice it, though requirements aren’t extreme.
- Speed (4/10): Quick but controlled cycling on the barbell and efficient transitions help. Overall pace is steady-state rather than sprint, so pure turnover speed is secondary.
Scaling Options
Scale to: 1500 m Bike Erg + 4 FR Lunges/5 Thrusters at 115/75 • 1500 m + 4/5 at 95/65 • 1200 m + 4/5 with double DBs (2×35/25)
Scaling Explanation
Reducing bike distance and/or barbell load preserves the structure and stimulus—sustainable cardio with challenging but repeatable barbell sets—while matching athlete capacity.
Intended Stimulus
A steady, grinding 20-minute effort. Set a consistent bike pace that lets you come off ready to handle the barbell unbroken or with one quick break. Legs and lungs should be the limiter, not your grip or front rack. Aim for smooth transitions and repeatable rounds without redlining early.
Coach Insight
Pace the bike so your last 5 minutes match your first 5. If you’re heaving for air, you went too hot.
One tip: Commit to unbroken thrusters. Organize the round so the barbell touch time stays short and efficient.
Avoid sloppy front-rack positions and rushed transitions. Don’t game the lunge—stand tall, control each step.
Benchmark Notes
Score total rounds plus partial reps completed in 20 minutes. Newer athletes may finish 1.5–2 rounds, intermediate 2.8–3.6, and advanced 4+ with tight pacing and unbroken barbell sets. Use these ranges to pick an appropriate goal and to assess progress over time.
Modality Profile
Most time is spent on the Bike Erg each round, making monostructural work the dominant element. The barbell segment is brief but heavy, accounting for a significant weightlifting presence. There is no gymnastics component in this triplet.
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