Workout Description
AMRAP in 9 minutes
3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 calorie Assault Air Bike
Why This Workout Is Medium
A fast-paced 9-minute AMRAP combining a barbell complex (clean, squat, jerk) with Assault Bike calories. Tests power output and transition speed.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): All components of the barbell complex (cleans, FS if explosive, jerks) and the Assault Bike sprint are power-dominant. The WOD is a test of sustained high power output.
- Speed (8/10): This WOD is all about speed. Fast cycling of the barbell complex and maximal effort on the bike with minimal transition time are critical for maximizing rounds.
- Stamina (7/10): Cycling the 9-rep barbell complex and 9-cal bike sprint repeatedly for 9 minutes tests lifting stamina (full body for complex) and leg/cardio stamina (bike) at high intensity.
- Endurance (6/10): AMRAP in 9 minutes of a barbell complex (3 Power Cleans, 3 Front Squats, 3 Push Jerks - all at 135/95 lb) followed by 9 calorie Assault Air Bike. This is a fast-paced, intense workout demanding high cardiovascular output and rapid cycling of moderate-load barbell work and bike sprints.
- Strength (5/10): The barbell complex at 135/95 lbs is a moderate load, testing strength endurance and the ability to maintain technique under speed and fatigue. Biking power comes from leg drive.
- Flexibility (4/10): Requires mobility for power cleans (catch), front squats, and push jerks (overhead). Basic biking mechanics.
Modality Profile
A G/W couplet with a gymnastics movement (Burpees) and a weightlifting movement (Power Snatches).
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