Workout Description

Why This Workout Is Hard

Twenty minutes of continuous barbell cycling drives muscular stamina and aerobic demand. The load is light-moderate but repeated through five positions that stress posterior chain, front rack, and shoulder endurance. Movement complexity is moderate; volume can exceed 200 reps for capable athletes, making it a grinding, high-output effort rather than a sprint.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-repetition barbell sets tax local muscular endurance in legs, hips, and shoulders across multiple movement patterns over a prolonged window.
• Endurance (7/10): A 20-minute time domain demands steady aerobic output. Breathing control and pacing determine whether you can sustain cycling without long breaks.
• Power (5/10): Hang power cleans and push presses reward crisp bar speed, but the long duration tempers maximal explosiveness.
• Speed (5/10): Efficient cycling and quick transitions help, yet athletes must guard against early redline in a 20-minute effort.
• Strength (4/10): Load is light-to-moderate relative to maxes. Strength helps positions feel easier, but maximal force isn’t the limiter here.
• Flexibility (2/10): Standard barbell ranges: hip hinge, front rack, overhead lockout, and squat depth. Mobility matters for efficiency but demands aren’t extreme.

Scaling Options

Scale to: 95/65 lb (or 75/55 lb) • 3 reps per movement (instead of 5) • 16-minute AMRAP

Scaling Explanation

Lowering load, reducing reps, or shortening duration preserves constant barbell cycling, keeps technique sound, and maintains the intended steady grind without hitting failure.

Intended Stimulus

A sustained, breathing-heavy grind. You should feel constant tension in the legs and shoulders with manageable sets that rarely reach failure. The right loading lets you keep moving, with short shakes between movements rather than long rests. Think steady cadence, tidy transitions, and posture-focused reps that stay unbroken or split once by design.

Coach Insight

Pace the barbell from minute one—smooth reps beat fast-and-splat every time. Breathe at the top of each rep and use deliberate transitions. The one thing: Choose a weight you can keep unbroken early and only break once per movement late. Avoid death-gripping the bar, soft lockouts on presses, and dumping the bar between movements—resets waste time and energy.

Benchmark Notes

Scores are total reps completed in 20 minutes (25 reps per full round). L1 reflects newer athletes keeping sets conservative; L5 targets around 8 rounds (200 reps); L9 assumes elite barbell capacity with near-unbroken cycling and minimal rest. Aim to move consistently with short planned breaks.

Modality Profile

This is a pure weightlifting AMRAP using a single barbell through five movements. No monostructural or gymnastics elements are included. The workout’s entire stimulus comes from cycling the bar efficiently across hinge, clean, squat, press, and squat patterns.

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