Workout Description

Why This Workout Is Medium

Beana is a long, steady 42-minute AMRAP with basic-to-moderate bodyweight skills and a big monostructural component on the air bike. The density stays modest per minute, but cumulative volume and time domain create meaningful aerobic and muscular endurance fatigue. Low movement complexity keeps it accessible, while the duration and repeated transitions make pacing and sustainability the real challenge.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 42-minute continuous effort heavily taxes the aerobic system, with the air bike driving heart rate and steady breathing. Success depends on sustaining a manageable pace with minimal stopping or redlining.
• Stamina (8/10): High total repetitions of squats, push-ups, burpees, sit-ups, and pull-ups demand repeatable sets and fatigue resistance, especially for the chest, shoulders, and legs across many rounds.
• Speed (4/10): Transitions are frequent and reps are small, allowing moderate cycling speed, but the long time domain favors controlled cadence over sprinting.
• Flexibility (2/10): Movements use standard ranges of motion (air squat depth, push-up lockout), requiring good but not extreme mobility to meet standards efficiently.
• Power (2/10): There’s minimal need for explosive output; brief power is seen in burpee pop-ups, but the workout rewards steady pacing over high-velocity efforts.
• Strength (1/10): No external loading and very low rep ceilings per movement mean maximal strength is not tested; only basic bodyweight strength is required.

Movements

• Air Bike
• Air Squat
• Push-Up
• Burpee
• Sit-Up
• Pull-Up

Scaling Options

Scale to: 30-min AMRAP with 25 cal bike, 20 squats, 12 push-ups, 6 burpees, 7 sit-ups, 3 jumping pull-ups • 42-min AMRAP with 25/20 cal bike, 20 squats, 12 elevated push-ups, 6 burpees, 7 sit-ups, 3 ring rows • 42-min AMRAP with 30/22 cal bike, 29 squats, 10 push-ups, 6 burpees, 10 sit-ups, 3 banded pull-ups

Scaling Explanation

These options reduce duration and/or skill/volume bottlenecks (bike cals, push-ups, pull-ups) to maintain unbroken sets and steady pacing while preserving the workout’s long aerobic stimulus.

Intended Stimulus

This should feel like steady cardio with small, unbroken sets and smooth transitions. Keep breathing under control, avoid redlining on the bike, and aim for consistent round times. The work should be sustainable from minute 1 to 42, with a slight negative split in the final 10 minutes if pacing is on point.

Coach Insight

Pace the bike at a conversational-to-moderate rate you can hold for 40+ minutes. Keep all small sets unbroken and transitions crisp. One tip: cap your bike RPM/watts from the start and only lift it in the final 10 minutes. Avoid sprinting early, sloppy squat depth, and letting push-ups fail—break one rep early, not five reps too late.

Benchmark Notes

Score is total reps (count calories as reps) completed in 42 minutes. Hitting 650 reps (about 6.5 rounds) is a solid intermediate goal. Newer athletes aim for 400–500 reps. Advanced athletes push 800+ reps by keeping bike pace steady and minimizing breaks.

Modality Profile

About half the effort comes from gymnastics-style bodyweight work (squats, push-ups, burpees, sit-ups, pull-ups), with the remainder from monostructural biking. There is no external load. Time-wise, the 35-cal bike segment likely consumes ~40–50% of each round for most athletes.

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