Workout Description

Why This Workout Is Medium

Despite the long duration, overall work density stays moderate because biking calories and bodyweight gymnastics dilute weighted reps per minute. Movement complexity averages out: advanced toes-to-bar and man makers balance basic biking and moderate lunges. With an expected 20–25 minute finish, it lands in the mid time domain. The result is a solid Medium stimulus emphasizing steady pacing, grip management, and sustainable sets.

Benchmark Times for Dumbbell Downfall

• Elite: <16:30
• Advanced: 18:30-20:00
• Intermediate: 22:00-24:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition sets of toes-to-bar, repeated man makers, and loaded lunges accumulate fatigue in grip, trunk, and legs. Success hinges on sustaining quality reps under fatigue and managing sets without long breaks.
• Endurance (7/10): Twenty calories per round on the Assault Bike across five rounds drives steady aerobic demand, and the overall 20–30 minute duration rewards pacing and breath control rather than short, all-out bursts.
• Flexibility (4/10): Toes-to-bar demand shoulder flexion and hip compression, and lunges require hip and ankle range. Mobility limitations can slow cycling and force smaller sets, though positions are not extreme compared with gymnastics inversions.
• Speed (4/10): Fast transitions help, yet the heavy breathing and complex man makers prevent true sprint cycling. Athletes benefit from steady, repeatable cadence with brief chalk breaks and minimal wandering.
• Strength (3/10): Dumbbell loading is moderate; there’s no maximal lifting or heavy singles. Strength matters for stabilizing during man makers and lunges, but the workout emphasizes repeatability more than peak force production.
• Power (3/10): There are brief explosive elements in the man maker clean-thruster, but most work is controlled, cyclical, and grindy. Power output spikes are limited by the time domain and movement selection.

Scaling Options

Scale to: 2x35/20 lb DBs for man makers and lunges • 12–15 Hanging Knee Raises instead of T2B • 15/12 calorie Assault Bike each round

Scaling Explanation

These adjustments preserve the workout’s flow and breathing pattern while reducing grip and core difficulty so you can keep moving with minimal downtime.

Intended Stimulus

A sustained grind with smart pacing. Move deliberately on man makers, keep lunges unbroken with steady breathing, then manage toes-to-bar in repeatable sets to protect grip. Hit the bike at a moderately hard, repeatable pace that you can hold across all five rounds without redlining.

Coach Insight

Pace each round within 5–10 seconds. If the first round feels easy, you went too fast. The one tip: protect your grip—break toes-to-bar early into tidy sets and get right back up. Avoid death-marching man makers. Smooth, consistent reps beat sprinting-and-staring. Keep transitions short and the bike cadence honest.

Benchmark Notes

Use these finish-time tiers to pick a target and pace. If you’re newer or breaking up toes-to-bar often, shoot for L1–L3. Consistent sets and controlled man makers land you in L4–L6. Advanced athletes who cycle DBs efficiently and push the bike can aim for L7–L9.

Modality Profile

Weightlifting dominates with slow-cycling man makers and loaded lunges. The Assault Bike contributes a substantial, steady monostructural chunk each round, while toes-to-bar provide the gymnastics element. Expect the dumbbells to take the largest share of time, with the bike second and gymnastics third.

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