Workout Description

Why This Workout Is Medium

Estimated 12–18 minutes for most, driven largely by 100 Assault Bike calories and 75 GHD sit-ups. Work density is moderate because only 75 total loaded reps (snatch + lunge) offset by monostructural volume. Movement complexity averages moderate (DB snatch advanced, lunge moderate, GHD and bike basic). Time-domain points land in the 12–20 min bracket, yielding an overall medium difficulty.

Benchmark Times for Dumbbell Demons

• Elite: <10:15
• Advanced: 11:00-11:45
• Intermediate: 12:45-14:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Volume accrues with 250 total reps, including 75 GHD sit-ups and 50 lunges. The demand is to keep moving steadily and resist local fatigue in legs, hips, and trunk.
• Endurance (6/10): Five rounds with 100 total Assault Bike calories emphasize sustained aerobic work. Athletes must keep heart rate controlled while repeatedly returning to moderate DB efforts and midline work.
• Power (6/10): Single-arm DB snatches reward hip pop and crisp turnover. Short bike surges each round also favor explosive power if athletes can recover while moving.
• Speed (5/10): Quick sets and tight transitions yield time, but pacing the bike prevents blow-ups. It’s steady-fast rather than an all-out sprint throughout.
• Strength (4/10): The 75/40 lb dumbbell is challenging but not near maximal. Strength matters to stabilize and cycle the snatch and lunge efficiently, not to express peak force.
• Flexibility (3/10): GHD sit-ups require solid hip extension and trunk control; lunges need decent hip and ankle mobility. No extreme ranges, but poor mobility will slow transitions and positioning.

Movements

• Dumbbell Lunge
• GHD Sit-Up
• Single-Arm Dumbbell Snatch
• Air Bike

Scaling Options

Scale to: 50/35 lb DB and 12 GHD Sit-Ups • 40/25 lb DB with 15 AbMat Sit-Ups • 15/12 cal bike with 50/35 lb DB

Scaling Explanation

These options reduce external load and/or metabolic demand while preserving the workout’s flow: moderate unilateral lifting, midline volume, and a sustainable-but-tough bike pace.

Intended Stimulus

A steady, breathing-focused grinder with crisp, unbroken dumbbell work and smooth GHD sets. The bike should feel tough but sustainable every round. Athletes should exit the bike ready to move, not recover. Finish with minimal rest, consistent pacing, and small time gains from tight transitions.

Coach Insight

Pace the bike just below redline so you can immediately grab the dumbbell. Keep snatches unbroken and lunges smooth, using purposeful breathing on the GHD. The one tip: lock in your transitions—hands on the next implement within three seconds. Avoid sprinting round one on the bike, sloppy lunge positions, and overextending on GHD cadence.

Benchmark Notes

These times represent finish targets from beginner to elite. A solid intermediate (L5) should break 14 minutes by keeping the bike under control and moving unbroken on snatches and lunges. Faster athletes can push sub-12 by attacking the bike and minimizing transitions.

Modality Profile

About half the time is spent on the Assault Bike across five rounds. Weightlifting (DB snatch and lunges) consumes roughly a third through setup and cycling. Gymnastics (GHD sit-ups) makes up the remaining share with consistent midline volume each round.

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