Workout Description

Why This Workout Is Hard

While individual elements are moderate (135/95 jerks, burpees, bike), the 10-round format with no built-in rest creates significant fatigue accumulation. The push jerks become technically challenging under fatigue, especially after burpees. The air bike prevents full recovery between rounds. Average athletes will need to break up jerks in later rounds. Expected time 15-20 minutes of sustained effort.

Benchmark Times for Adderall

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten rounds of continuous work with minimal rest creates significant cardiovascular demand. The air bike and burpees particularly challenge the aerobic system.
• Stamina (7/10): Repeated rounds test muscular endurance, especially in shoulders and legs. Total volume is moderate but sustained across many sets.
• Speed (7/10): Fast transitions between movements and quick cycling of burpees are crucial. Air bike requires rapid leg turnover.
• Power (6/10): Push jerks are explosive movements. Quick transitions in burpees and aggressive air bike efforts also demand power output.
• Flexibility (5/10): Push jerks demand overhead mobility. Burpees require hip flexion and shoulder mobility for efficient movement patterns.
• Strength (4/10): Push jerks at 135/95 require moderate strength, but not maximal. Bar facing burpees and air bike are primarily endurance-based.

Movements

• Burpee
• Jerk

Scaling Options

Push Jerk: Scale to 95/65 lbs or power clean weight if push jerk is limiting. Can substitute push press if jerk technique isn't solid. Burpees: Step-back variation or standard burpees if bar-facing coordination is issue. Air bike: Reduce to 6/4 cals or substitute 100/80m row. For significant scaling, consider 6-8 rounds total while maintaining intensity. Target is sub-20 minutes.

Scaling Explanation

Scale if unable to do 5+ unbroken push jerks at prescribed weight or if burpees take more than 20 seconds per set. Intensity should allow consistent work with brief rest between rounds. Form shouldn't break down on push jerks - this isn't meant to be a technique session. If rounds are taking over 90 seconds consistently or you're forced to rest multiple minutes, reduce load/volume to maintain stimulus. Goal is steady, strong effort throughout rather than redlining early and surviving.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with mixed modal demands. Primary focus is on power endurance and lactate tolerance. The couplet-plus-cardio format creates sustained discomfort while testing strength endurance through the push jerks. Short but potent work intervals with brief transitions challenge both anaerobic and aerobic systems.

Coach Insight

Break this into 2-3 mini-sets per round to maintain intensity. Aim for consistent 60-75 second rounds. For burpees, minimize ground time and stay close to bar. Push jerks should be done in sets of 2+1 or unbroken - don't singles early. On air bike, attack it but keep cadence smooth - these are sprint efforts. Common mistake is going too hot in rounds 1-3 leading to major slowdown. Better to build into it slightly and negative split the back half.

Benchmark Notes

This workout is similar to DT in structure (multiple rounds with barbell cycling and a conditioning element), but with lower volume per round. Analysis: 1. Bar Facing Burpees (5 reps) - Fresh: 4.5s each = 22.5s - Fatigue multiplier increases from 1.0x to 1.5x across rounds 2. Push Jerks (3 reps at 135/95) - Fresh: 3s each = 9s - Fatigue builds slower due to lower rep count - Similar loading to DT's push jerks 3. Air Bike (8/5 cals) - Fresh: ~15s for 8 cals (male) - Fresh: ~10s for 5 cals (female) - Moderate fatigue impact 4. Transitions: ~5s between movements Round breakdown (elite male): R1-2: 55s per round R3-4: 60s per round R5-6: 65s per round R7-8: 70s per round R9-10: 75s per round Total elite time: ~6:00 (360s) Using DT as anchor (360-420s elite), this workout should be similar but slightly faster due to lower volume per round. Scaled proportionally for other levels. Recap: Male L10: 6:00 (360s) Male L5: 10:00 (600s) Male L1: 18:00 (1080s) Female L10: 8:00 (480s) Female L5: 12:00 (720s) Female L1: 20:00 (1200s)

Modality Profile

Burpee (G), Bike (M), and Jerk (W) represent all three modalities with one movement each, resulting in an even 33/33/34 split