Workout Description

Why This Workout Is Hard

The 30-second AMRAP format creates intense time pressure, forcing athletes to cycle heavy sandbag power cleans (100/70) rapidly after already being fatigued from bike calories. Eight rounds accumulate significant fatigue despite 1-minute rest periods. The combination of cardiovascular demand, heavy loading, and forced pace under fatigue makes this challenging for average athletes, with many needing to scale the sandbag weight.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): The 30-second window creates urgency for fast transitions and rapid cycling between bike calories and maximum sandbag power cleans.
• Stamina (8/10): Repeated sandbag power cleans after bike calories will heavily tax grip strength, posterior chain, and overall muscular endurance across multiple rounds.
• Power (8/10): Power cleans are explosive hip extension movements, and the 30-second AMRAP format emphasizes rapid, powerful cycling of both movements.
• Endurance (7/10): Eight rounds of 30-second intervals with 1-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Strength (6/10): Sandbag power cleans at 100/70 pounds require moderate strength, especially as fatigue accumulates from the bike and previous rounds.
• Flexibility (4/10): Power cleans demand hip and ankle mobility for proper receiving position, plus shoulder flexibility for the catch and front rack.

Movements

• Air Bike
• Sandbag Power Clean

Benchmark Notes

This workout is scored by total reps of sandbag power cleans completed across 8 rounds. Each round has 30 seconds to complete 7/5 calories on the bike, then max reps of sandbag power cleans (100/70 lbs), followed by 1 minute rest. The bike calories act as a buy-in before the scoring movement. Movement breakdown per round: - Bike calories (7/5): Elite athletes complete this in 12-15 seconds, intermediates in 18-22 seconds, beginners in 25-30 seconds - Transition to sandbag: 2-3 seconds - Available time for power cleans: Elite 13-16 seconds, intermediate 8-10 seconds, beginner 0-3 seconds Sandbag power clean timing (100/70 lbs is moderate-heavy): - Fresh state: 2.5-3 seconds per rep for elite, 3.5-4 seconds for intermediate, 4.5-5 seconds for beginner - With fatigue multipliers applied progressively across 8 rounds Round-by-round rep estimates: Elite (L9-L10): Rounds 1-2: 5-6 reps, Rounds 3-4: 4-5 reps, Rounds 5-6: 3-4 reps, Rounds 7-8: 2-3 reps = 22-28 total reps Intermediate (L5): Rounds 1-2: 2-3 reps, Rounds 3-4: 2 reps, Rounds 5-6: 1-2 reps, Rounds 7-8: 1 rep = 10-16 total reps Beginner (L1-L2): Many rounds with 0-1 reps due to bike taking most of the 30 seconds = 4-8 total reps This workout is similar to interval-style workouts but with a strength component. The limiting factor is the heavy sandbag load combined with the bike buy-in reducing available work time. The 1-minute rest allows partial recovery but fatigue accumulates significantly over 8 rounds. Final targets: L10: ~22 reps, L5: ~14 reps, L1: ~6 reps

Modality Profile

Two modalities present: Bike (monostructural cardio) and Sandbag Power Clean (external load weightlifting movement). Equal 50/50 split between M and W.