Workout Description
AMRAP in 20 minutes
20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups
Why This Workout Is Medium
A 20-minute AMRAP combining bike calories, wall balls, SDLHP, and push-ups. Tests work capacity and endurance.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 20-minute AMRAP combining bike calories, heavy kettlebell swings, box jumps, and bar muscle-ups creates a significant endurance challenge.
- Stamina (8/10): Stamina is tested in the grip and posterior chain for heavy KB swings, legs for bike and box jumps, and upper body/core for bar muscle-ups.
- Strength (7/10): Kettlebell swings at 70/53 lbs are heavy for reps; bar muscle-ups require substantial relative upper body strength.
- Power (7/10): Assault Air Bike, kettlebell swings, box jumps, and the kip/transition of bar muscle-ups all have strong power components.
- Speed (6/10): Cycling all movements efficiently, especially the higher skill bar muscle-ups, and quick transitions contribute to a higher score.
- Flexibility (5/10): Hip hinge for kettlebell swings, hip flexion for box jumps, and shoulder/thoracic mobility for efficient bar muscle-ups.
Modality Profile
A couplet of a monostructural movement (Assault Bike) and a weightlifting movement (Power Cleans).
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