Workout Description
AMRAP in 21 minutes
3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike
Why This Workout Is Medium
A 21-minute AMRAP combining moderate-heavy barbell work, bodyweight exercises, and Assault Bike calories.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 21-minute AMRAP with four distinct movements including bike calories ensures a high cardiovascular demand and tests sustained effort.
- Stamina (8/10): Muscular stamina is challenged across squat cleans (legs, back, grip), toes-to-bars (core, grip, hip flexors), wall balls (legs, shoulders), and the bike.
- Power (7/10): Squat cleans and Assault Air Bike are primary power outputs; wall balls also have an explosive component.
- Strength (6/10): Squat cleans at 135/95 lbs are moderately heavy for reps within an AMRAP; toes-to-bars require good relative core and pulling strength.
- Speed (6/10): Efficiently cycling through all four movements and minimizing transition times are key to maximizing rounds.
- Flexibility (4/10): Requires mobility for the front rack and squat in cleans, hamstring/hip flexibility for toes-to-bars, and squat depth for wall balls.
Modality Profile
A couplet of a monostructural movement (Assault Bike) and a weightlifting movement (Kettlebell Swings).
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