Workout Description
AMRAP in 20 minutes
5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie Assault Air Bike
Why This Workout Is Medium
A 20-minute AMRAP combining barbell movements, push-ups, and Assault Bike calories.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 20-minute AMRAP with squat cleans, box jump overs, and bike calories will test cardiovascular endurance and the ability to sustain output.
- Power (8/10): All three movements – squat cleans, box jump overs, and Assault Air Bike – are primarily power-focused exercises.
- Stamina (7/10): Muscular stamina for cycling squat cleans, performing box jump overs (which can be taxing on the legs and lungs), and the bike, repeated over many rounds.
- Speed (7/10): Fast cycling of all movements and quick, efficient transitions are key to maximizing rounds in this AMRAP.
- Strength (6/10): Squat cleans at 135/95 lbs are moderately heavy and test strength-endurance when cycled for reps in an AMRAP.
- Flexibility (4/10): Requires mobility for the front rack and full squat in cleans, and hip flexion for box jump overs.
Modality Profile
A four-movement AMRAP. Squat Clean (W), Bent-Over Row (W), Push-Up (G), Assault Bike (M). This gives 2/4 W, 1/4 G, 1/4 M. The profile is 50% W, 25% G, 25% M.
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