Workout Description
AMRAP in 20 minutes
15 calorie Assault Air Bike
10 Thrusters (95/65 lb)
5 Box Jumps (30/24 in)
Why This Workout Is Hard
A taxing 20-minute triplet that blends a demanding monostructural piece with high-skill barbell cycling and a tall plyometric. Thrusters at 95/65 lb spike heart rate and fatigue the legs and shoulders, while the 30/24 in box adds power demands. Sustained work density over 20 minutes pushes stamina and pacing, landing firmly in the Hard range.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Twenty minutes with recurring bike calories emphasizes aerobic capacity and steady breathing under fatigue. Athletes must manage heart rate to maintain consistent splits round after round.
- Stamina (7/10): Repeated sets of thrusters and jumps require sustained muscular output in legs and shoulders, challenging the ability to keep moving with minimal rest for many rounds.
- Power (6/10): Explosive hip drive for thrusters and aggressive, crisp box jumps reward power output, especially if cycling the barbell efficiently under fatigue.
- Speed (5/10): There’s room for fast transitions and barbell cycling, but the 20-minute duration encourages controlled pacing over all-out sprinting.
- Strength (3/10): Thrusters at 95/65 lb require baseline strength, but the focus is not max effort—it's submaximal load moved repeatedly with solid mechanics.
- Flexibility (3/10): Adequate front rack, shoulder, and ankle mobility are needed for safe thrusters and stable box landings, but there are no extreme positions or advanced mobility demands.
Scaling Options
Scale to: 12/9 cal bike + 75/55 lb thruster + 24/20 in box • 10/8 cal bike + 65/45 lb thruster + 20/16 in box (step-ups allowed) • 15-minute AMRAP with 95/65 lb and 24/20 in box
Scaling Explanation
These options adjust monostructural volume, barbell loading, and jump height to preserve the triplet’s aerobic grind and barbell cycling stimulus while keeping rounds consistent and movement quality high.
Intended Stimulus
A steady grind that builds quickly: the bike elevates heart rate, thrusters keep it there, and tall box jumps force composed power. Aim for repeatable rounds with minimal rest, breathing hard but controlled. Unbroken or near-unbroken thrusters early, smooth jumps, and consistent bike splits should drive the score.
Coach Insight
Pace the bike so your first three rounds match your middle three. If you fall off early, the thrusters will punish you.
The one tip: pick a thruster break-up plan and stick to it—unbroken or 6/4—then breathe at the top.
Avoid sloppy box standards, slow transitions, and redlining on the bike in round one.
Benchmark Notes
Score is rounds + reps completed in 20 minutes. Beginners aim for 4–6 rounds, intermediates around 7–10, and advanced 11–14. Use consistent pacing on the bike, unbroken or smartly split thrusters, and smooth box jumps to hit your target bracket.
Modality Profile
About half the time is spent accumulating calories on the bike (monostructural), a substantial portion cycling thrusters (weightlifting), and the remainder on box jumps (gymnastics). The bike dictates pace, while barbell work and jumps create muscular fatigue and power demands.
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