Workout Description

Why This Workout Is Hard

This 15-minute AMRAP combines three demanding elements with no built-in rest. The 155/105 thrusters are moderately heavy and will accumulate significant shoulder/leg fatigue. Double-unders require coordination that degrades under fatigue, while the bike calories add cardiovascular stress. The continuous format prevents recovery, and movement interference (shoulders from thrusters affecting double-unders) creates compounding difficulty. Most athletes will need multiple breaks.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 15-minute AMRAP with continuous cycling through cardio-intensive movements creates significant cardiovascular demand and aerobic system stress.
• Stamina (7/10): High-volume double-unders and thrusters will test muscular endurance, particularly in shoulders, legs, and grip over multiple rounds.
• Speed (7/10): Fast transitions between movements and maintaining high cycling speed on bike and double-unders are crucial for maximizing rounds.
• Strength (6/10): 155/105lb thrusters require moderate strength, especially as fatigue accumulates from the bike and double-unders throughout the workout.
• Power (6/10): Double-unders are explosive and require power generation, while thrusters combine power from legs with overhead pressing under fatigue.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while double-unders require basic shoulder and hip mobility for efficient movement.

Movements

• Air Bike
• Thruster
• Double-Under

Benchmark Notes

This 15-minute AMRAP contains 60 double-unders, 30/21 cal bike, and 10 thrusters at 155/105. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 60 double-unders: 30-45 seconds fresh (0.5 sec/rep in rhythm, but includes breaks for missed reps) - 30 cal bike: 45-75 seconds fresh (1.5-2.5 sec/cal depending on power output) - 10 thrusters at 155/105: 25-40 seconds fresh (2.5-4 sec/rep at this heavy load) - Transitions: 10-15 seconds total between movements Total round time fresh: 110-175 seconds (1:50-2:55) Fatigue progression: - Round 1: 110-175 sec (fresh) - Round 2: 120-190 sec (1.1x multiplier) - Round 3: 135-210 sec (1.2x multiplier, grip fatigue from DUs affects thrusters) - Round 4: 150-240 sec (1.35x multiplier, significant shoulder/leg fatigue) - Round 5: 170-280 sec (1.5x multiplier, heavy breathing affects DU rhythm) - Round 6+: 190-320+ sec (1.7-2.0x multiplier, frequent breaks) The heavy thrusters at 155/105 will be the major limiting factor, requiring singles or doubles after round 2-3 for most athletes. Double-unders become increasingly difficult as grip and coordination deteriorate. The bike provides some active recovery but taxes the legs for thrusters. Cross-referencing with Cindy (20-min AMRAP): Cindy sees L10 at 25-30 rounds, L5 at 15-18 rounds, L1 at 6-8 rounds. However, this workout is significantly more demanding due to heavy thrusters and higher skill/power requirements. Adjusting downward by approximately 75% due to movement difficulty and shorter time domain. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Three movements across all modalities: Double-Under (Gymnastics - bodyweight coordination skill), Bike (Monostructural - cyclical cardio), Thruster (Weightlifting - external load barbell movement). Equal distribution with slight weighting to Weightlifting.