Workout Description

Why This Workout Is Very Hard

Heavy barbell density (135/95 lb) across thrusters, power curls, and back-rack lunges paired with repeated bike efforts over a full 20 minutes drives high strength-endurance demands. Movement complexity is moderate, but the loading forces planned breaks and bracing under fatigue. Sustained heart rate, local muscular burn, and grip/shoulder stamina make this an advanced grind.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated moderate-to-heavy sets of thrusters, curls, and lunges tax shoulders, legs, and trunk. Success depends on sustaining small sets with short rest and maintaining quality under fatigue.
• Strength (6/10): The loading is significant for thrusters and back-rack lunges, forcing bracing and limiting unbroken sets. Absolute strength helps, but repeated submaximal efforts matter more than 1-rep max ability.
• Power (6/10): Explosive leg and hip drive out of the thruster and assisted curl initiation matter, but the long time domain tempers peak power in favor of repeatable, crisp reps.
• Endurance (6/10): A 20-minute clock with recurring 12-cal bike efforts requires a steady aerobic engine and controlled breathing. It’s not pure cardio, but pacing heart rate while under the barbell is essential.
• Speed (5/10): Cycling speed is constrained by loading and safety. Quick but controlled barbell sets and efficient transitions are key; sprinting is reserved for short final pushes, not the bulk of work.
• Flexibility (3/10): Requires solid front rack, overhead position, and lunge depth with neutral spine. Mobility needs are real but not extreme; solid squat mechanics and shoulder positioning are sufficient.

Movements

• Assault Bike
• Thruster
• Lunge
• Barbell Curl

Scaling Options

Scale to: 115/75 lb across • 95/65 lb across • Replace power curls with 8 power cleans (95/65) and reduce lunges to 8 reps

Scaling Explanation

Reduce load or swap curls to preserve unbroken or 1-break sets and maintain steady round times while keeping the intended stimulus of repeatable barbell work plus consistent bike effort.

Intended Stimulus

A sustained, gritty barbell-and-bike grinder. Heart rate should sit high but controllable, with small, repeatable sets and quick transitions. Early rounds feel smooth, but shoulders, legs, and midline fatigue accumulate. Aim for 80–85% effort throughout, finishing with a push on the bike and short, confident barbell sets.

Coach Insight

Pace the first 6–7 minutes to settle into a repeatable round time. Think steady breathing and minimal chalk breaks. Most important: Commit to quick barbell pick-ups—don’t stare. Small, planned sets beat random failure. Avoid sprinting the bike early or over-gripping the curls. Keep lunges crisp, braced, and upright to protect the low back.

Benchmark Notes

Score is total reps completed in 20 minutes (each round = 36 reps). Most intermediates should target 6–7 rounds (216–252 reps). Strong, well-conditioned athletes push 8–9 rounds (288–324 reps). Newer athletes aim for 3–5 rounds, keeping sets tidy and transitions steady.

Modality Profile

Three of the four movements are barbell lifts, and most time is spent under load, so weightlifting dominates. The Assault Bike provides consistent monostructural work each round. There are no gymnastics elements, making this a weightlifting-plus-engine triplet with a strong barbell emphasis.

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