Workout Description

Why This Workout Is Hard

This 30-minute AMRAP combines three cardio-intensive movements (bike, burpees, row) with minimal transition recovery. The high-rep burpees between two cardio pieces creates significant metabolic fatigue, making each subsequent round increasingly challenging. While individual elements aren't extreme, the continuous nature and cardio-heavy combination creates substantial cumulative fatigue. Most athletes will need to break up burpees early and pace the cardio portions carefully.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 30-minute AMRAP with two cardio machines and high-rep bodyweight movements creates significant cardiovascular demand. The assault bike and rower test aerobic capacity substantially.
• Stamina (7/10): Repeated rounds of 30 reps challenge muscular endurance, especially with burpees and sit-ups. The combination tests both upper and lower body stamina.
• Speed (6/10): Quick transitions between stations and maintaining high RPMs on machines are crucial. Cycling through movements efficiently impacts score significantly.
• Power (4/10): Moderate power output needed for assault bike and rower sprints. Burpees require some explosive movement but can be paced.
• Flexibility (3/10): Basic mobility required for burpees and sit-ups. Hip flexion and shoulder mobility needed but not extreme ranges of motion.
• Strength (2/10): Primarily bodyweight movements with minimal strength demands. The assault bike and rower require some force production but not maximal effort.

Movements

• Burpee
• Row
• AbMat Sit-Up

Scaling Options

Reduce cardio calories to 20/round for both bike and rower. For burpees, step-back variation or reduce to 20 reps. For sit-ups, reduce to 20 reps or substitute V-ups or hollow rocks. Can also scale time domain to 20 minutes for newer athletes. If needed, add brief planned rest (30-60 sec) between rounds to maintain movement quality and manage heart rate.

Scaling Explanation

Scale if unable to maintain consistent movement standards or if round times start varying by more than 2-3 minutes. Key indicators: burpees becoming slow/sloppy, losing power on cardio pieces, or needing extended breaks. Priority is maintaining steady work rate - better to scale volume and preserve intensity than grind through full volume at low intensity. Target 3-4 full rounds for experienced athletes, 2-3 rounds for intermediate. Scale to allow completion of at least 2 full rounds.

Intended Stimulus

Moderate-length oxidative conditioning workout (25-35 minutes) targeting aerobic capacity and muscular endurance. The workout alternates between two monostructural cardio pieces and two bodyweight movements, creating a steady but manageable metabolic demand. Primary challenge is maintaining consistent output across multiple modalities while managing fatigue.

Coach Insight

Break this into manageable chunks - treat each round as its own interval. On assault bike and rower, aim for 85-90% sustainable pace (around 2 minutes per piece). For burpees, sets of 10-15 with brief breaks maintain quality movement. Sit-ups can be unbroken or split into 2 sets. Common mistake is starting too hot on first bike/burpee round - pace yourself. Transition times should be quick but controlled, under 10-15 seconds between movements. Focus on steady breathing throughout.

Benchmark Notes

This is a 30-minute AMRAP with mixed modalities. Breaking down each round: Assault Bike (30 cal): 45-60s for elite, 60-75s for intermediate Burpees (30): 90-120s for elite, 120-150s for intermediate Row (30 cal): 45-60s for elite, 60-75s for intermediate AbMat Sit-Ups (30): 45-60s for elite, 60-75s for intermediate Total round time: Elite: ~4:00 per round with transitions Intermediate: ~5:30 per round with transitions Beginner: ~7:00 per round with transitions Using Cindy (20-min AMRAP) as anchor but adjusting for: - 50% longer time domain (30 min vs 20 min) - Similar total work per round but more equipment transitions - More cardio-intensive with bike/row Cindy L10 is 25-30 rounds in 20 min. Scaling for 30 min but accounting for increased transitions and cardio fatigue, elite athletes should complete 8-9 rounds. Recap: Male L10: 8+ rounds Male L5: 5-6 rounds Male L1: 2-3 rounds Female L10: 7+ rounds Female L5: 4-5 rounds Female L1: 2-3 rounds

Modality Profile

2 Monostructural movements (Bike, Row) and 2 Gymnastics movements (Burpee, AbMat Sit-Up) split evenly. No Weightlifting movements present. With equal movement counts between G and M, a 50/50 split is appropriate.