Workout Description

Why This Workout Is Medium

Moderate overall difficulty comes from sustained aerobic work (150 Assault Bike calories) paired with high rep bodyweight sets and a moderate kettlebell swing. Movement complexity averages low-to-moderate with only Chest-to-Bar Pull-Up as high skill. Expected completion lands in the 20–30 minute domain, keeping intensity steady but rarely maximal. Grip and midline will fatigue first.

Benchmark Times for 6 Pack

• Elite: <17:30
• Advanced: 19:30-21:30
• Intermediate: 23:30-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps for midline, legs, and upper body require repeatable sets. Athletes must manage fatigue to avoid local muscle failure while maintaining consistent round times.
• Endurance (7/10): Large aerobic demand from 150 Assault Bike calories across five rounds. Bodyweight sets keep you moving continuously, emphasizing breathing control and steady heart rate rather than brief, all-out efforts.
• Speed (5/10): Quick transitions and unbroken sets help, but the long time domain discourages true sprinting. Smart pacing beats all-out speed early.
• Power (3/10): Hip-driven swings and brief bike surges show some explosiveness, yet the workout favors steady output over peak power efforts.
• Strength (2/10): No heavy barbell work; only a moderately loaded kettlebell features. The limiter is not max force, but sustaining submaximal reps and grip under fatigue.
• Flexibility (2/10): Standard ranges of motion throughout. Reasonable shoulder and hip mobility help with safe, efficient swings and C2B, but no extreme positions are required.

Scaling Options

Scale to: 20/15 bike calories • 44/26 lb kettlebell and Chin-over-Bar Pull-Up or Ring Row • 4 rounds instead of 5

Scaling Explanation

These options preserve the workout’s steady aerobic feel and grip-midline focus while matching volume and skill to your current capacity so you can keep moving with minimal rest.

Intended Stimulus

A steady, aerobic grind with quick, repeatable sets. Bike hard enough to feel pressed but not so hard your push-ups or pull-ups collapse. Keep swings unbroken, sit-ups and lunges smooth, and transitions crisp. You should finish breathing hard, arms and midline fatigued, but never redlined beyond recovery within a minute.

Coach Insight

Pace the bike at a repeatable wattage—something you can hold all five rounds. Unbroken swings, then shake out and move. The one tip: protect push-ups and C2B—break early to avoid failure and keep transitions fast. Common mistakes: sprinting the first bike, letting push-ups die in later rounds, and long chalk breaks before C2B.

Benchmark Notes

These time targets reflect five steady rounds with manageable sets and minimal resting. Faster scores come from controlled bike paces, unbroken swings, small breaks on push-ups/C2B, and quick transitions. If you exceed the cap, reduce calories, KB load, or rounds to keep intensity.

Modality Profile

About half the time is on the Assault Bike (monostructural). Bodyweight gymnastics (sit-ups, lunges, push-ups, C2B) make up a large chunk of volume. Only the kettlebell swings count as weightlifting, representing a smaller but meaningful slice that taxes grip and posterior chain.

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