Workout Description

Why This Workout Is Medium

While 135/95lb back squats are moderately heavy, the 13-rep scheme allows natural breaks. The assault bike provides a different stimulus but 13 calories is manageable. Supermans offer active recovery. The 13-minute time cap creates urgency but isn't overwhelming. The movement combination doesn't create significant interference effects, and each movement allows brief recovery from the others.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): 13-minute AMRAP with assault bike creates significant cardiovascular demand. The combination of squats and bike maintains elevated heart rate throughout.
• Stamina (6/10): Moderate rep scheme of 13 reps challenges local muscular endurance, particularly in legs which are taxed by both squats and bike.
• Speed (5/10): Quick transitions between movements and steady cycling of assault bike calories are key to maximizing rounds.
• Strength (4/10): 135/95lb back squats represent moderate loading, but the AMRAP format shifts focus from pure strength to strength endurance.
• Flexibility (3/10): Back squats require decent hip and ankle mobility, while Supermans need basic spinal extension. Nothing extreme required.
• Power (2/10): While assault bike can be explosive, the workout emphasizes sustained output over power production. Back squats likely performed steadily.

Movements

• Air Bike
• Back Squat
• Superman

Scaling Options

Back squat: Scale to 95/65 lbs or 75/55 lbs based on ability to maintain form. Can substitute goblet squats or air squats for newer athletes. Assault bike: Reduce to 10 calories or substitute 200m row. Supermans: Scale to 8-10 reps or substitute good mornings. Time domain can be reduced to 10 minutes for beginners while maintaining 13-rep scheme.

Scaling Explanation

Scale if unable to perform 20+ back squats unbroken at prescribed weight, or if form deteriorates after 3-4 rounds. Priority is maintaining consistent movement patterns throughout all rounds. Target 6-8 rounds for advanced athletes, 4-6 rounds for intermediates. Scale load/volume to achieve at least 4 full rounds while keeping intensity high but sustainable.

Intended Stimulus

Moderate-intensity workout targeting the oxidative energy system with glycolytic spikes during the bike calories. The 13-minute time domain promotes sustained output while managing fatigue. Back squats test strength-endurance, bike tests power output, and Supermans develop posterior chain awareness. Primary challenge is maintaining consistent movement quality under accumulating fatigue.

Coach Insight

Break back squats into 2-3 sets early (7-6 or 5-4-4) to preserve position. On assault bike, aim for 45-50 RPM with consistent output rather than sprinting. Supermans should be controlled with 2-second holds at top. Common mistakes include rushing squats, death-gripping bike handles, and rushing through Supermans without full extension. Transition quickly between movements but maintain breathing rhythm.

Benchmark Notes

Analysis based on Cindy-style AMRAP with strength/cardio mix: 1. Movement breakdown per round: - Back Squats (135/95): ~26-30s (including transitions) - Assault Bike 13 cal: ~20-25s - Supermans: ~15-20s - Transitions: ~5-8s between movements Total fresh round time: ~70-80s Fatigue factors: - Back squats at moderate load will require small breaks by round 3-4 - Assault bike maintains consistent pace but leg fatigue compounds - Core fatigue from supermans minimal impact Compared to Cindy anchor (20 min = ~25-30 rounds for elite): - This workout is 13 min (65% duration) - Higher intensity due to loading and bike - Expect 65-70% of Cindy round count Projected rounds: L10 (Elite): 8+ rounds L5 (Intermediate): 5.8 rounds L1 (Beginner): 3.5 rounds Female adjustments: - Lighter load but similar relative intensity - Slightly slower bike calories - Expect 8-12% fewer rounds

Modality Profile

Back Squat (W), Bike (M), Superman (G) - One movement from each modality. Back Squat is weightlifting with external load, Bike is monostructural cardio, Superman is a bodyweight/gymnastics movement. Using 40/30/30 split for clean numbers.

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