Workout Description
AMRAP in 21 minutes
21 calorie Assault Air Bike
21 Kettlebell Swings (53/35 lb)
21 AbMat Sit-Ups
Why This Workout Is Medium
A 21-minute AMRAP triplet combining Assault Bike calories, kettlebell swings, and sit-ups.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A 21-minute AMRAP triplet combining 21 Assault Bike calories, 21 kettlebell swings (53/35lb), and 21 AbMat sit-ups. The continuous work across these three movements creates a strong cardiovascular and conditioning challenge.
- Stamina (7/10): Cycling 21 reps each of bike cals, KB swings, and sit-ups for 21 minutes tests broad muscular stamina: cardio/leg (bike), posterior chain/grip (KB swings), and core (sit-ups).
- Power (6/10): Assault Bike calories and kettlebell swings are power-oriented movements. Maintaining power output over 21 minutes is tested.
- Speed (6/10): Efficient cycling of all three movements with consistent pacing and minimal rest is crucial for maximizing rounds in this AMRAP.
- Strength (3/10): Kettlebell swings at 53/35 lbs are a moderate load, focusing on endurance and power. Sit-ups test core strength endurance. Biking is primarily cardio.
- Flexibility (3/10): Requires hip hinge for KB swings. Basic mobility for sit-ups and biking.
Modality Profile
A G/M couplet with a gymnastics movement (Push-ups) and a monostructural movement (Assault Bike).
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