Workout Description
AMRAP in 20 minutes
1,990 meter Bike Erg
4 Front Rack Lunges (135/95 lb)
5 Thrusters (135/95 lb)
Why This Workout Is Very Hard
Hero WOD (20 min AMRAP). Combines a long bike erg (~2km) with low reps of heavy front rack lunges and thrusters (135lb), creating a demanding cycle of cardio and heavy lifting.
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Hero WOD (20 min AMRAP). Combines a long bike erg (~1990m per round) with low reps of heavy front rack lunges (4 reps @ 135/95lb) and heavy thrusters (5 reps @ 135/95lb). This creates an exceptionally demanding cycle of sustained cardio and heavy lifting under fatigue.
- Stamina (8/10): Repeatedly performing a long bike erg followed by heavy front rack lunges and thrusters will severely tax cardiovascular/leg stamina (bike) and leg/core/shoulder strength-stamina for the heavy lifts.
- Strength (8/10): Front rack lunges and thrusters at 135/95 lbs are heavy loads, especially after a significant bike effort. This WOD has a very strong strength endurance component, testing the ability to lift heavy when highly fatigued.
- Power (7/10): Bike Erg for distance/time demands high power output. Thrusters are an explosive movement. Maintaining power for heavy lifts after a long bike segment is a significant challenge.
- Flexibility (5/10): Requires good front rack mobility for both lunges and thrusters, as well as hip/ankle mobility for full squat depth in thrusters and lunge ROM. Basic biking mechanics.
- Speed (4/10): Pacing the bike erg to have capacity for the heavy lifts is crucial. Efficient cycling of lunges and thrusters is important, but managing the heavy load safely and effectively is paramount.
Modality Profile
A G/W couplet with a gymnastics movement (Bar Muscle-ups) and a weightlifting movement (Power Cleans).
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