Workout Description
AMRAP in 20 minutes
6 Thrusters (135/95 lb)
8 Power Curls (135/95 lb)
10 Back Lunges (135/95 lb)
12 calorie Assault Air Bike
Why This Workout Is Medium
A 20-minute AMRAP featuring heavy barbell movements (thrusters, curls, lunges) and bike calories. Tests strength endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling heavy thrusters (leg/shoulder stamina), heavy power curls (biceps/back/grip stamina), heavy back lunges (unilateral leg/core stamina), and bike sprints for 20 minutes will severely tax full-body strength-stamina.
- Strength (8/10): All barbell movements use a heavy 135/95 lb load. Thrusters, power curls (uncommon but very taxing), and back lunges at this weight for these reps make this a significant test of strength endurance.
- Endurance (7/10): AMRAP in 20 minutes of 6 thrusters (135/95lb), 8 power curls (135/95lb), 10 back lunges (135/95lb), and 12 calorie Assault Air Bike. The combination of heavy barbell movements and bike sprints creates a demanding test of strength-biased conditioning over a moderate duration.
- Power (7/10): Thrusters are an explosive movement. Power curls, if performed dynamically, and Assault Bike sprints demand high power output. Maintaining power with heavy loads for 20 minutes is key.
- Speed (5/10): Efficient cycling of heavy barbell movements and a strong pace on the bike are important. Managing fatigue from the heavy, unconventional power curls is crucial for maintaining pace.
- Flexibility (4/10): Requires good front rack/squat/overhead mobility for thrusters. Mobility for power curls (potentially awkward). Hip flexor mobility for heavy back lunges. Basic biking mechanics.
Modality Profile
A 4-movement workout with one monostructural movement (Bike) and three weightlifting movements (Thruster, Power Curl, Back Lunge). Profile: 75% W, 25% M.
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