Workout Description

Why This Workout Is Medium

A 20-minute AMRAP combining various barbell movements with push-ups and Assault Bike calories.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Cycling 3 OHS, 6 OH Lunges, 9 Power Snatches, 12 Push-Ups, and 15 bike calories for 20 minutes tests overhead/core/leg stamina (barbell work), pushing stamina (Push-Ups), and cardio/leg stamina (bike).
• Endurance (6/10): A 20-minute AMRAP combining various barbell movements (OHS, OH Lunges, Power Snatches at 95/65lb) with push-ups and Assault Bike calories. Tests mixed-modal conditioning with a focus on overhead stability.
• Flexibility (6/10): Overhead Squats, Overhead Lunges, and Power Snatches all demand excellent shoulder, thoracic, hip, and ankle mobility.
• Power (6/10): Power Snatches are an explosive lift. Assault Bike calories demand power output. OHS and OH Lunges, if performed dynamically, contribute. Maintaining power over 20 minutes is tested.
• Speed (5/10): Efficient cycling of all movements, especially the barbell complex, with consistent pacing and minimal rest is crucial for maximizing rounds in this AMRAP.
• Strength (4/10): Barbell movements at 95/65 lbs are light-moderate, emphasizing stability, technique, and endurance rather than maximal strength. Push-ups test relative strength endurance.

Modality Profile

A balanced AMRAP with weightlifting (OHS, OH Lunges, Snatches), gymnastics (Push-Ups), and monostructural (Assault Bike) components.

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