Workout Description
AMRAP in 21 minutes
3 Thrusters (135/95 lb)
6 Bar Over Burpees
9 Pull-Ups
12 Hand Release Push-Ups
15 calorie Assault Air Bike
Why This Workout Is Medium
A 21-minute AMRAP combining moderate-heavy thrusters with bodyweight movements and Assault Bike calories. Tests sustained work capacity.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): 21-minute AMRAP with thrusters, burpees, pull-ups, push-ups, and bike calories creates a high and sustained cardiovascular demand.
- Stamina (7/10): Muscular stamina is tested across all movements: thrusters (legs/shoulders), burpees (full body), pull-ups (pulling), push-ups (pushing), and bike (legs/cardio).
- Power (7/10): Thrusters and Assault Air Bike are primary power outputs; burpees also have an explosive component.
- Strength (6/10): Thrusters at 135/95 lbs are moderately heavy for reps in an AMRAP, challenging strength-endurance.
- Speed (6/10): Fast cycling of all movements and quick transitions are crucial for maximizing rounds.
- Flexibility (3/10): Requires good front rack mobility for thrusters and basic range of motion for other bodyweight movements.
Modality Profile
A couplet of a monostructural movement (Assault Bike) and a weightlifting movement (Wall Balls).
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