Workout Description

Why This Workout Is Medium

The 24-minute AMRAP emphasizes sustained output with a large monostructural chunk each round. Work density scores low (<30 units/min) due to long bike intervals despite heavy barbell work (135/95). Movement complexity averages moderate-to-advanced, and the long time domain (20–30 min) further moderates peak intensity. Expect a steady grind rather than a sprint.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated barbell sets (4/8/12) and 16 box jumps each round tax local muscular endurance, especially shoulders, quads, and grip.
• Endurance (6/10): Twenty-four minutes with recurring 24-cal bike sets demands solid aerobic capacity and steady breathing to keep moving without redlining.
• Power (6/10): Push presses and box jumps reward explosive hip drive, while cycling the bar efficiently benefits from powerful leg and core extension.
• Strength (5/10): Loads are not maximal but 135/95 across three lifts requires competent strength to maintain sets under fatigue.
• Speed (4/10): Transitions matter, but the bike and set sizes encourage controlled pacing over all-out sprinting.
• Flexibility (3/10): Front rack and overhead positions require adequate mobility, but no extreme ranges beyond standard CrossFit positions.

Movements

• Front Squat
• Barbell Curl
• Push Press
• Box Jump
• Air Bike

Scaling Options

Scale to: 115/75 lb (barbell) • 20/16 in box or step-ups • 18–20 cal bike per round or cap each bike at 75–90 seconds • Replace barbell curl with 95/65 lb power clean

Scaling Explanation

These options preserve the workout’s flow and stimulus by matching relative loading, jump height, and bike time while ensuring sustainable barbell cycling and safe movement patterns for all levels.

Intended Stimulus

A steady, grinding pace that stays just below redline. The bike should feel challenging but repeatable, with controlled breathing and smooth cadence. Barbell sets are mostly unbroken or split once to protect grip and shoulders. Keep transitions tight and move with intent to rack up consistent, repeatable rounds.

Coach Insight

Pace the bike at 80–85% so you can attack the barbell without long pauses. Stay smooth on box jumps. The one tip: lock in smart barbell sets—planned breaks on the push press save your shoulders and grip. Avoid blowing up early on the bike, and don’t waste time re-gripping the bar between movements.

Benchmark Notes

This is a 24-minute AMRAP with 64 total reps per round (4+8+12+16+24). I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement analysis: Front Squats (135/95): 2-3 sec per rep fresh, 4 reps = 8-12 sec. Power Curls (135/95): Similar to upright rows, 2-3 sec per rep, 8 reps = 16-24 sec. Push Presses (135/95): 2-3 sec per rep, 12 reps = 24-36 sec. Box Jumps (24/20): 1.5-2 sec per rep, 16 reps = 24-32 sec. Assault Bike 24 cal: Approximately 60-90 sec for recreational to elite athletes. Fresh round estimate: 132-194 seconds (2:12-3:14). With transitions (10-15 sec between movements): 172-254 seconds per round. Round-by-round breakdown with fatigue: Round 1: 172-254 sec (fresh). Round 2: 189-279 sec (1.1x fatigue). Round 3: 206-305 sec (1.2x fatigue). Round 4: 224-330 sec (1.3x fatigue). Round 5: 241-356 sec (1.4x fatigue). Round 6: 258-381 sec (1.5x fatigue). The assault bike becomes particularly punishing in later rounds, and the barbell movements will require more set breaking. Elite athletes (L9-L10) should complete 9-10+ rounds, managing efficient transitions and minimal rest. Advanced athletes (L6-L8) will complete 6-8 rounds with some set breaking. Recreational athletes (L1-L3) will complete 2-4 rounds with significant rest periods. This workout is similar to other high-volume AMRAPs but the combination of heavy barbell work with cardio creates unique fatigue patterns. The 24-minute duration allows for substantial volume accumulation. Final targets: L10: 9.9+ rounds, L5: 5.7 rounds, L1: 2.5 rounds.

Modality Profile

About half the time goes to barbell work (front squat, curl, push press). The 24-cal Assault Bike anchors the monostructural component around a third of total work. Box jumps comprise the remaining bodyweight/gymnastics portion, contributing plyometric demand and steady cadence.

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