Workout Description

Why This Workout Is Medium

A 20-minute AMRAP with heavy front squats, slow-cycling dumbbell man makers, and sustained biking yields moderate work density in the framework. Movement complexity averages to the Advanced range (front squat and man maker), but the time domain sits at 20 minutes, emphasizing pacing over sprinting. No volume or format modifiers apply. Expect a steady grind with intermittent heavy bracing rather than a pure sprint or max-strength effort.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated front squats and man makers require sustained muscular output and bracing under fatigue across many small sets and transitions.
• Endurance (6/10): Twenty minutes with repeated bike efforts taxes aerobic capacity, but lifting segments break up continuous cardio, keeping it from being purely endurance-focused.
• Speed (5/10): Transitions matter and bike cadence can surge, yet man makers limit overall cycle speed and encourage controlled pacing.
• Strength (4/10): Front squats at 135/95 lb challenge leg and midline strength, but loads are submaximal and cycled in sets of 10.
• Power (4/10): Some power on the bike start and strong drive out of the squat, but most work is steady, not ballistic.
• Flexibility (3/10): Front rack mobility and squat depth are required, but demands are standard and not extreme.

Scaling Options

Scale to: 12/9 cal bike • 10 Front Squats (95/65 lb or 75/55 lb) • 5 Man Makers (2×20/10 lb) or 5 Burpee + 2 DB Rows (light)

Scaling Explanation

These options keep the triplet structure and intent while adjusting the primary limiters—bike output, front squat loading, and man maker complexity—so athletes can move consistently without long breaks.

Intended Stimulus

A steady, sustainable grind with short breathing spikes. Bike at a controlled but assertive cadence, then move the front squats unbroken or in one break. Man makers should be smooth and consistent, not frantic. You should feel continuous work with minimal rest, aiming to hold the same round split from start to finish.

Coach Insight

Pace the first two rounds at 80–85%, then lock that split. Breathe on the bike, brace hard for squats, and be methodical on man makers. Most important: pick a squat load you can do unbroken or with one quick break—this preserves your breathing for the bike. Avoid redlining early on the bike and sloppy man maker mechanics. Fatigue comes from rushing transitions—organize your space.

Benchmark Notes

Score is total reps completed in 20 minutes (count calories as reps). Hitting 6 rounds (180 reps) is solid intermediate pacing. Strong athletes will push 7–8 rounds. Newer athletes can aim for consistent sets and smooth transitions to reach 3–5 rounds.

Modality Profile

The Assault Bike accounts for roughly one-third of each round’s time. The remaining time is primarily weightlifting: front squats and dumbbell man makers. There is no pure gymnastics element; push-up and row components live inside the dumbbell man maker, so they’re categorized as weightlifting here.

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