Workout Description
AMRAP in 12 minutes
3 Rounds of:
10 Toes-to-Bars
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Push Presses (95/65 lb)
10 Bar-Over Burpees
Then in remaining time:
Max Calorie Assault Air Bike
Why This Workout Is Medium
Complete 3 rounds of a circuit, then max calories on the Assault Bike in the remaining time of a 12-minute AMRAP.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): AMRAP in 12 minutes. First, 3 rounds of: 10 T2B, 15 SDHP (95lb), 15 Push Press (95lb), 10 Bar-Over Burpees. Then, in remaining time, Max Calorie Assault Air Bike. Tests capacity to complete a demanding circuit then transition to max effort cardio.
- Stamina (7/10): The initial 3 rounds test core/grip (T2B), pulling/posterior chain (SDHP), pushing/shoulder (Push Press), and full-body (Burpees) stamina. The max cal bike then tests leg/cardio stamina when pre-fatigued.
- Power (6/10): SDHP, Push Press, and Burpees are explosive. Assault Bike for max calories demands high power output. The WOD tests power after a demanding circuit.
- Speed (6/10): Fast cycling through the initial 3 rounds is crucial to maximize time on the bike. Then, maximal speed/power on the bike.
- Strength (4/10): SDHP and Push Press at 95/65 lbs are moderate loads, testing strength endurance. T2B require good core/grip strength.
- Flexibility (3/10): Requires mobility for T2B, SDHP (hip hinge), Push Press (overhead), and burpees. Basic biking mechanics.
Modality Profile
A complex workout. TTB (G), SDHP (W), Push Press (W), Burpee (G), Bike (M). This gives 2 G, 1 M, 2 W. Profile: 40% G, 20% M, 40% W.
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