Workout Description

Why This Workout Is Very Hard

This is a brutal combination of three high-volume monostructural movements with no built-in rest. The Echo Bike creates significant leg fatigue before the mile run, and both tax the cardiovascular system heavily before 100 bar-facing burpees. The burpees become increasingly difficult due to accumulated fatigue and the continuous nature of the workout. Most athletes will take 35-45 minutes with significant breaks in the burpees.

Benchmark Times for GUT CHECK

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): High cardiovascular demand from sustained Echo Bike effort, mile run, and burpees. Extended duration and continuous movement pattern creates significant aerobic challenge.
• Stamina (8/10): The high volume of burpees combined with bike calories tests local muscular endurance, particularly in legs, core, and pushing muscles.
• Speed (6/10): Quick transitions between movements and maintaining steady burpee pace are crucial. Echo bike requires rapid leg turnover.
• Flexibility (4/10): Burpees require moderate hip and shoulder mobility. Running and biking demand basic range of motion.
• Power (3/10): Some explosive element in burpees, but workout emphasizes sustained output over power production.
• Strength (2/10): Primarily bodyweight movements with Echo Bike resistance. No significant external loading beyond body mass during burpees.

Movements

• Run
• Burpee

Scaling Options

Echo Bike: Reduce to 60-80 calories or cap time at 8 minutes. Run: Reduce to 800m or substitute 1k row. Bar-facing burpees: Reduce to 50-75 reps, remove bar-facing requirement, or substitute regular burpees. For newer athletes, consider 60 cal bike, 800m run, 50 burpees. Time cap of 35 minutes recommended for all versions.

Scaling Explanation

Scale if unable to maintain 1,000+ RPM on Echo Bike for 2+ minutes, cannot run mile under 10 minutes, or cannot perform 15 unbroken burpees when fresh. Priority is maintaining consistent movement with minimal breaks. Target completion time is 25-35 minutes. Scale to keep intensity high - long breaks defeat intended stimulus. Athletes should be able to keep moving with maximum 30-second rest periods.

Intended Stimulus

Long-duration oxidative workout (25-35 minutes) with high cardiovascular demand. Tests aerobic capacity and mental resilience through sustained effort across three different modalities. The workout challenges both central and peripheral fatigue with no technical movements but high volume.

Coach Insight

Break the Echo Bike calories into 4-5 sets (25-20 cal chunks) at sustainable RPM. Aim for 1,200-1,300 RPM on bike. For the run, maintain steady pace rather than sprinting - this is still early in workout. Break burpees into sets of 10-15 with brief rest between sets. Keep transitions under 30 seconds. Most athletes break down in burpees - plan rest intervals before reaching complete fatigue. Common mistake is starting too hot on bike and burning out.

Benchmark Notes

Breaking down the workout components: 1. Echo Bike 100 calories: - Fresh state: ~12-15 sec per 10 cal = 120-150 sec base - Add 20% fatigue factor for sustained effort = 144-180 sec 2. 1 Mile Run: - Using classic mile run anchor (270-300 sec elite) - Add 25% fatigue from bike = 338-375 sec - Transition time 10-15 sec 3. 100 Bar Facing Burpees: - Fresh state: 4-5 sec per rep = 400-500 sec base - Heavy fatigue from previous work, expect 5-7 sec per rep = 500-700 sec - Breaking into sets of 10-20 with 5-10 sec rest Total workout most closely aligns with Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 times of 930-1050 sec male. This workout is slightly more demanding due to: - Higher metabolic demand from Echo Bike vs run intervals - More challenging burpees vs box jumps/wall balls - Longer sustained effort without built-in rest Projected times: L10 (Elite): 960-1080 sec (16-18 min) L5 (Intermediate): 1440-1500 sec (24-25 min) L1 (Beginner): 2400-2700 sec (40-45 min) Female times adjusted 10-15% slower due to reduced power output on bike and slower run pace.

Modality Profile

Of the 3 movements: Bike and Run are Monostructural (M), Burpee is Gymnastics (G). With 2 M movements and 1 G movement, the breakdown is approximately 70% M and 30% G, with no Weightlifting movements present.