Workout Description
AMRAP in 30 minutes
10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike
Why This Workout Is Hard
A long 30-minute AMRAP combining moderate-heavy barbell lifts (FS, BP), pull-ups, GHD extensions, and bike calories. Tests strength endurance and sustained effort.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A long 30-minute AMRAP combining moderate-heavy barbell lifts (FS 135lb, BP 205lb), pull-ups, GHD extensions, and bike calories. Sustaining effort across these varied demands for 30 minutes is a significant cardiovascular and endurance test.
- Stamina (8/10): Cycling 10 reps each of Front Squats, Bench Presses, Pull-Ups, GHD Extensions, and 20 bike calories for 30 minutes will severely tax leg, pushing, pulling, and core/posterior chain muscular endurance.
- Strength (7/10): Front Squats at 135/95 lbs and Bench Presses at 205/135 lbs are moderate-heavy loads that test strength endurance over a long AMRAP. Pull-ups and GHD extensions test relative strength endurance.
- Power (5/10): Assault Bike calories demand power output. Front squats and bench presses, if performed dynamically, contribute. The long duration emphasizes sustained effort over peak power.
- Flexibility (4/10): Requires good front rack/squat mobility for FS, shoulder mobility for BP and pull-ups, and spinal/hip mobility for GHD extensions.
- Speed (4/10): Pacing is crucial for a 30-minute AMRAP. Efficient movement and transitions are important, but managing fatigue to maintain consistent output is paramount.
Modality Profile
A 5-movement AMRAP. Front Squat (W), Bench Press (W), Pull-Up (G), GHD Extension (G), Bike (M). This gives 2/5 W, 2/5 G, 1/5 M. The profile is 40% W, 40% G, 20% M.
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