Workout Description
AMRAP in 20 minutes
15 calorie Assault Air Bike
10 Front Squats (135/95 lb)
5 Dumbbell Man Makers (2x35/20 lb)
Why This Workout Is Hard
A 20-minute AMRAP combining Assault Bike calories, heavy front squats, and complex dumbbell Man Makers. Tests strength endurance, conditioning, and pacing.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Dumbbell Man Makers are a highly demanding full-body stamina test. Front squats and bike efforts add to leg and core stamina demands.
- Endurance (7/10): A 20-minute AMRAP with bike calories, front squats, and Man Makers will test cardiovascular endurance and sustained effort.
- Strength (7/10): Front squats at 135/95 lbs and Man Makers with 2x35/20 lb dumbbells require significant strength, especially when cycled repeatedly.
- Power (7/10): Assault Air Bike and the clean/press components of the Man Maker are primary power outputs. Driving out of front squats also involves power.
- Speed (5/10): Efficiently performing the complex Man Maker and cycling through all movements is key for maximizing rounds in this AMRAP.
- Flexibility (4/10): Requires good front rack mobility for squats, and mobility for the various components of the Man Maker (push-up, row, clean, press).
Modality Profile
A triplet of one monostructural (Bike), one weightlifting (Front Squat), and one hybrid G/W (Man Maker). I'll split the Man Maker, giving a profile of 33% M, 50% W, 17% G. Let's re-evaluate. Man maker is a complex gymnastics movement. So 1M, 1W, 1G. Profile: 33% M, 33% W, 34% G.
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