Workout Description

Why This Workout Is Hard

This 20-minute AMRAP creates significant fatigue accumulation through continuous work with moderate loads. The MAX shoulder press forces athletes to failure repeatedly, creating upper body fatigue that compounds over 20 minutes. The 95/65lb barbell transitions between overhead pressing and lunges without rest, while the bike provides minimal recovery. The combination of moderate weight, high volume, and sustained time domain will challenge most average CrossFitters significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume shoulder pressing and lunging with moderate load will heavily tax upper body and leg muscular endurance.
• Endurance (7/10): Twenty minutes of continuous work with bike calories creates significant cardiovascular demand, though broken up by strength movements.
• Speed (6/10): AMRAP format rewards efficient transitions and maintaining consistent pace across all three movements for maximum rounds.
• Strength (4/10): Moderate barbell load (95/65) requires decent strength but not maximal effort, especially as fatigue accumulates.
• Flexibility (3/10): Reverse lunges demand hip and ankle mobility, shoulder press requires overhead range of motion.
• Power (2/10): Primarily grinding movements with bike work; minimal explosive demand throughout the workout.

Movements

• Shoulder Press
• Air Bike
• Reverse Lunge

Benchmark Notes

This is a 20-minute AMRAP with shoulder press (95/65), alternating reverse lunges (95/65), and bike calories. I'll analyze this as a rep-based workout since it's scored by total reps completed. Movement breakdown per round: - MAX shoulder press at 95/65 lbs: This is challenging overhead work that will limit round times significantly. Elite athletes might get 8-12 reps when fresh, dropping to 4-8 reps in later rounds due to shoulder fatigue. - 10 alternating reverse lunges at 95/65: These are relatively quick at ~1.5 sec per rep when fresh (15 sec total), but will slow with leg fatigue. - 20/16 calorie bike: Takes 30-50 seconds depending on fitness level and fatigue state. Round time estimation: - Fresh rounds: 60-90 seconds (including shoulder press max effort time) - Mid-workout rounds: 75-110 seconds (shoulder press becomes more limiting) - Late rounds: 90-130 seconds (significant fatigue, longer rest between shoulder press reps) Fatigue considerations: - Shoulder press will be the major limiting factor, requiring longer rest periods as workout progresses - Bike calories will maintain relatively consistent pace but legs will fatigue from lunges - Grip fatigue from barbell work will compound over time Using Cindy (20-min AMRAP: 5 pull-up, 10 push-up, 15 air squat) as the closest anchor: - Cindy benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds - This workout is significantly more challenging due to heavy loading (95/65 vs bodyweight) and the max-effort shoulder press component - Expect roughly 40-50% fewer rounds than Cindy due to the strength demands Adjusted round estimates for 20 minutes: - L10 (Elite): 18-20 rounds (360-400 total reps) - L5 (Average): 12-14 rounds (240-280 total reps) - L1 (Beginner): 6-8 rounds (120-160 total reps) Final benchmarks - L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

Three movements across all modalities: Reverse Lunge (bodyweight/gymnastics), Bike (monostructural cardio), and Shoulder Press (weightlifting with external load). Equal distribution with slight weighting to weightlifting.