Workout Description
AMRAP in 20 minutes
15 calorie Assault Air Bike
10 Thrusters (95/65 lb)
5 Box Jumps (30/24 in)
Why This Workout Is Medium
A 20-minute AMRAP triplet combining Assault Bike calories, thrusters, and high box jumps.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Assault Air Bike, thrusters, and high box jumps are all primary power-focused movements.
- Endurance (7/10): A 20-minute AMRAP with bike calories, thrusters, and high box jumps will challenge cardiovascular endurance and sustained effort.
- Stamina (7/10): Muscular stamina in the legs (bike, thrusters, box jumps) and shoulders/core (thrusters) is tested repeatedly.
- Speed (6/10): Fast cycling of all movements and quick transitions are crucial for maximizing rounds in this AMRAP.
- Strength (5/10): Thrusters at 95/65 lbs provide a moderate strength-endurance stimulus when cycled in an AMRAP.
- Flexibility (3/10): Requires squat depth and front rack mobility for thrusters, and hip flexion for high box jumps (30/24 in).
Modality Profile
An M/W triplet with a monostructural component (Assault Bike) and two weightlifting components (Thrusters, Box Jumps).
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