Workout Description

Why This Workout Is Hard

A 24-minute AMRAP with 24 reps each of bike calories, thrusters, burpees, and KTE. Tests endurance and pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 24-minute AMRAP with 24 reps each of bike calories, thrusters (95/65lb), bar-facing burpees, and KTE. The long duration and continuous work across four demanding movements create a significant cardiovascular and muscular endurance challenge.
• Stamina (8/10): Cycling 24 reps each of bike cals, thrusters, burpees, and KTE for 24 minutes will test broad muscular stamina: cardio/leg (bike), leg/shoulder (thrusters), full-body (burpees), and core/hip flexor/grip (KTE).
• Power (6/10): Assault Bike calories, thrusters, and bar-facing burpees are all power-oriented movements. Kipping KTE also utilize power. Maintaining power output over 24 minutes is tested.
• Speed (5/10): Efficient cycling of all four movements with consistent pacing and minimal rest is crucial for maximizing rounds in this long AMRAP.
• Strength (4/10): Thrusters at 95/65 lbs are a light-moderate load, focusing on strength endurance and cycling efficiency. KTE require good core and grip strength. Other movements are bodyweight/cardio.
• Flexibility (4/10): Requires good front rack/squat/overhead mobility for thrusters. Hamstring/shoulder mobility for KTE. Basic burpee/bike mobility.

Modality Profile

A G/M couplet with a monostructural movement (Row) and a gymnastics movement (Burpee Box Jump-Overs).

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