Workout Description
AMRAP in 20 minutes
10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike
Why This Workout Is Medium
A 20-minute AMRAP combining various medicine ball movements with pull-ups and Assault Bike calories. Tests conditioning and core strength.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling 10 reps each of MB Cleans, MB Burpees, MB Push-Ups, Russian Twists, Pull-Ups, and 10 bike calories for 20 minutes tests broad muscular stamina across varied light-load and bodyweight movements.
- Endurance (6/10): A 20-minute AMRAP combining various medicine ball movements (Cleans, Burpees, Push-Ups, Russian Twists at 20/16lb) with pull-ups and Assault Bike calories. Tests mixed-modal conditioning and sustained effort.
- Speed (6/10): Efficient cycling of all movements with consistent pacing and minimal rest is crucial for maximizing rounds in this AMRAP.
- Power (5/10): MB Cleans, MB Burpees, and Assault Bike calories have power components. Kipping pull-ups also utilize power. Maintaining power output over 20 minutes is tested.
- Strength (3/10): Medicine ball movements at 20/16 lbs are light, focusing on endurance. Pull-ups test relative pulling strength. The WOD emphasizes conditioning over strength.
- Flexibility (3/10): Requires mobility for MB cleans (squat), MB push-ups, Russian twists (rotation), and pull-ups. Basic burpee/bike mobility.
Modality Profile
A 6-movement AMRAP. 4 are Weightlifting (MB Clean, MB Burpee, MB Push-Up, Russian Twist with 20/16lb), 1 is Gymnastics (Pull-Up), and 1 is Monostructural (Bike). Medicine ball movements are weightlifting, not gymnastics. Profile: 66% W, 17% G, 17% M.
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