Workout Description

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.

Movements

• Thruster
• Front Rack Lunge
• BikeErg

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

This is a 20-minute AMRAP with a long bike erg segment (1,990m) followed by heavy barbell work (135/95 lb front rack lunges and thrusters). The workout is scored in rounds + reps. **ANCHOR REFERENCE**: The closest anchor is **Cindy** (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat), which yields L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is VASTLY different - it includes a nearly 2km bike segment and heavy barbell work, making it much more demanding per round. **MOVEMENT BREAKDOWN PER ROUND**: 1. **1,990m Bike Erg**: This is approximately 5:00-7:30 for elite athletes, 7:30-10:00 for intermediate, and 10:00-14:00 for beginners. Using standard bike erg pacing: - Elite (L9-L10): 5:00-5:45 (moderate sustainable pace) - Advanced (L7-L8): 5:45-6:45 - Intermediate (L5-L6): 7:00-8:30 - Novice (L3-L4): 9:00-11:00 - Beginner (L1-L2): 11:00-14:00 2. **4 Front Rack Lunges (135/95 lb)**: Heavy load, requires good positioning. Each lunge takes 3-4 seconds under fatigue: - Elite: 12-15 sec (unbroken) - Intermediate: 18-24 sec (possible break) - Beginner: 30-40 sec (multiple breaks) 3. **5 Thrusters (135/95 lb)**: At 135/95 lb, this is significantly heavier than Fran weight (95/65). Elite athletes can cycle these in 2-3 sec/rep when fresh, but after the bike and lunges: - Elite: 12-18 sec (unbroken or small break) - Intermediate: 20-30 sec (1-2 breaks) - Beginner: 35-50 sec (singles or doubles) 4. **Transitions**: Bike to barbell: 5-10 sec. Lunges to thrusters (same bar): 3-5 sec. **ROUND TIME ESTIMATES**: **Round 1 (Fresh)**: - Elite: 5:00 bike + 15 sec lunges + 15 sec thrusters + 10 sec transitions = 5:40 - Intermediate: 7:30 bike + 20 sec lunges + 25 sec thrusters + 15 sec transitions = 8:30 - Beginner: 12:00 bike + 35 sec lunges + 45 sec thrusters + 20 sec transitions = 13:40 **Round 2+ (Fatigue Applied)**: - The bike erg will slow by 5-10% per round due to accumulated leg fatigue - Barbell work will slow by 10-20% per round due to shoulder/leg fatigue and increased rest needs - Elite athletes might maintain 5:45-6:15 per round - Intermediate: 8:45-9:30 per round - Beginner: May not complete a second round within 20 minutes **PROJECTED ROUNDS IN 20 MINUTES**: - **L10 (Elite)**: 5:40 first round, ~6:00 average = 3.3 rounds, but fatigue accumulates. Realistic: **4.5-5.0 rounds** (completing 4 full rounds + halfway through 5th) - **L9**: Slightly slower bike, more breaks on barbell: **4.0-4.5 rounds** - **L8**: **3.5-4.0 rounds** - **L7**: **3.0-3.5 rounds** - **L6**: **2.5-3.0 rounds** - **L5 (Median)**: 8:30 first round, 9:00+ subsequent = **2.0-2.5 rounds** (2 full rounds + partial 3rd) - **L4**: **1.5-2.0 rounds** - **L3**: **1.0-1.5 rounds** (1 full round + partial 2nd) - **L2**: **0.5-1.0 rounds** (completing first round takes 14-16 minutes) - **L1**: **0.5 rounds or less** (may not finish first round) **DEVIATION FROM CINDY ANCHOR**: Cindy allows 22-26 rounds for L5 females because each round is ~45-60 seconds of bodyweight movements. This workout has rounds taking 6-9 minutes for intermediate athletes due to the long bike segment and heavy barbell work. The round count is dramatically lower (2-2.5 vs 15-18 for L5), which is appropriate given the 8-10x longer round duration. **FINAL BENCHMARK RECAP**: - **L10 Male**: 4.5+ rounds - **L5 Male**: 2.5 rounds - **L1 Male**: 0.5 rounds - **L10 Female**: 4.0+ rounds - **L5 Female**: 2.0 rounds - **L1 Female**: 0.5 rounds

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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