Workout Description

Why This Workout Is Medium

Five rounds blend heavy barbell reps, two burpee sets, and sizable bike calories. The overall density stays moderate because each round includes only 10 heavy barbell reps, while the bike and bodyweight work slow cycling speed. Movement complexity averages out to moderate with cleans and burpees. Expect a mid-length effort with steady pacing rather than an all-out sprint.

Benchmark Times for Furious Five

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:30
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (6/10): The 125 total Assault Bike calories and two short burpee sets each round demand sustained aerobic work, but the rounds are broken by barbell efforts that limit pure cardio dominance.
• Stamina (6/10): Repeated sets across five rounds tax local muscular endurance in posterior chain and pressing while requiring consistent pacing on the bike to avoid blow-ups in later rounds.
• Strength (6/10): Deadlifts and power cleans at 185/135 are heavy for many athletes, pushing strength requirements, though reps are low enough to avoid maximal lifting territory.
• Power (5/10): Power cleans reward crisp, explosive pulls and fast turnover, but the rest of the workout is steady-state and grindy, balancing the explosive component.
• Speed (5/10): Quick transitions and efficient barbell cycling matter, yet bike calories and repeated small sets keep overall pacing controlled rather than an all-out sprint.
• Flexibility (2/10): Standard ROM positions: hinge, front-rack catch, push-up plank, and burpee. No deep overhead or extreme mobility demands beyond quality setup and neutral spine.

Movements

• Air Bike
• Bar-Over Burpee/ Bent-Over Row
• Power Clean
• Babell Push-Up
• Deadlift
• Bar-Over Burpee

Scaling Options

Scale to: 135/95 lb and 18/14 cal bike • 155/105 lb and 20/16 cal bike • Power clean from hang and regular burpees (no bar-over)

Scaling Explanation

These options reduce load and monostructural volume while preserving the movement pattern and round structure, keeping the intended stimulus of steady effort with repeatable barbell work and consistent conditioning.

Intended Stimulus

A steady, repeatable effort that feels gritty but controllable. Barbell sets should be unbroken deadlifts and quick singles or small touch-and-go sets on power cleans. Burpees stay smooth and consistent. Bike at a strong, sustainable pace that you can repeat across all five rounds without a big drop-off.

Coach Insight

Pace the first two rounds at 85-90% and hold. Keep transitions tight, but avoid redlining on the bike. The one tip: quick singles on power cleans—breathe, step in, pull, and drop right back in. Common mistakes: opening with a sprint bike pace, overgripping the barbell, and sloppy burpee standards that spike heart rate.

Benchmark Notes

These times represent finish targets from beginner to elite. If you’re hitting L5 (about 16-17 minutes), you’re moving steadily with short breaks and consistent bike output each round. Faster levels require unbroken or quick singles on the barbell, smooth burpees, and strong, repeatable bike cals without redlining.

Modality Profile

Time is dominated by the Assault Bike and two brief burpee sets each round, driving the monostructural share. The deadlifts and power cleans provide significant weightlifting work but with low reps. Push-ups and burpees contribute a smaller, consistent gymnastic component.

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