Workout Description
AMRAP in 9 minutes
3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 calorie Assault Air Bike
Why This Workout Is Medium
A short, high-power AMRAP with moderate barbell weight and low-rep sets encourages unbroken cycling and aggressive biking. Movement complexity is moderate, volume is controlled by time (9 minutes), and loads are accessible for most intermediates. The challenge comes from sustaining speed and barbell efficiency rather than maximal strength or advanced gymnastics.
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): Short sets, quick transitions, and fast cycling reward urgency. Efficiency lets you maintain a high cadence without breaking form.
- Power (6/10): Explosive hip extension in cleans and jerks plus sprint-like bike efforts demand repeated high-power bursts each round.
- Stamina (6/10): Repeated barbell complexes and bike calories tax local muscular endurance in legs, hips, and shoulders across many short, dense efforts.
- Endurance (5/10): Nine minutes favors aerobic power with repeated bike efforts and minimal rest. You’ll breathe hard but not settle into a long, steady state rhythm.
- Strength (4/10): Load is moderate, not maximal. Athletes need enough strength to cycle 135/95 smoothly while fatigued, not hit 1-rep maxes.
- Flexibility (2/10): Requires standard mobility: front rack, squat depth, and overhead lockout. No extreme ranges, but clean front rack and overhead position matter.
Movements
- Air Bike
- Power Clean
- Front Squat
- Push Jerk
Scaling Options
Scale to: 95/65 lb with 7/6 cals • 115/75 lb with 8/7 cals • 2 DB complex (35/25 lb) with 7/6 cals
Scaling Explanation
These options maintain the stimulus of fast barbell cycling plus short, hard bike efforts by adjusting load and bike calories so athletes can keep rounds unbroken and transitions quick.
Intended Stimulus
Fast and intense. Each round should feel like a controlled sprint: unbroken barbell complex, quick transition, and a hard but sustainable bike pace. Breathing will spike, legs and shoulders will burn, and composure under the bar is key. You should finish feeling like you fought to keep speed without redlining too early.
Coach Insight
Pace the bike just under redline so you can grab the bar immediately. Unbroken 3-3-3 on the barbell is the priority.
One tip: lock in a smooth barbell flow—3 cleans straight into 3 front squats and 3 jerks without dropping.
Common mistakes: sprinting the first minute, sloppy front-rack positions, and re-gripping between movements. Keep transitions tight.
Benchmark Notes
Score is total rounds completed. Beginners should target 3–5 rounds by steady singles or small sets on the barbell and controlled biking. Intermediates aim for 6–8 rounds by keeping barbell unbroken and pushing bike pace. Advanced athletes push 8+ rounds with near-sprint bike efforts and flawless barbell cycling.
Modality Profile
Time is split between cycling a moderate barbell complex and short, aggressive bike bursts. The barbell (three lifts) dominates the round’s work, but the bike significantly drives heart rate and pacing, leading to roughly 60% weightlifting and 40% monostructural by time and emphasis.
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