Workout Description

Why This Workout Is Hard

Moderate-loading barbell cycling combined with toes-to-bar and bar-over burpees creates significant shoulder, grip, and midline fatigue. Athletes must complete three mixed-modality rounds fast enough to earn 2–5 minutes on the Assault Bike, then push a high but sustainable pace. Skill and pacing demands are higher than classic ‘medium’ pieces, but loads and skills are below elite-only territory.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated sets of 10–15 reps across four movements for three rounds tax local muscular endurance in grip, shoulders, and hips, then carry over into prolonged bike output under fatigue.
• Endurance (7/10): A 12-minute clock with a max-calorie bike finish requires sustained aerobic output. The last 2–5 minutes reward steady breathing and high cadence while under cumulative shoulder and core fatigue from the opening triplet.
• Speed (6/10): Efficient cycling and quick transitions determine bike time. Athletes must move briskly without redlining, keeping barbell sets snappy and burpees smooth to earn a strong finish.
• Power (5/10): Barbell cycling and aggressive burpee turnover benefit from pop and timing, but the session rewards sustained output more than peak explosiveness.
• Strength (3/10): Loads are moderate (95/65 lb) and favor cycling over maximal strength. Strength helps maintain unbroken sets, but heavy singles or true max efforts are not required.
• Flexibility (3/10): Basic overhead, hip hinge, and hollow/arch positions are needed. No extreme ranges, but shoulder overhead mobility and hip flexion for toes-to-bar improve efficiency and comfort.

Scaling Options

Scale to: Hanging Knee Raises + 75/55 lb + lateral bar-over burpees as written • V-Ups + 65/45 lb + regular burpees • Toes-to-Rings + 55/35 lb + step-over burpees

Scaling Explanation

These options reduce skill and loading so athletes can finish the three rounds with enough time to accumulate meaningful bike calories and preserve the workout’s stimulus.

Intended Stimulus

Move fast but controlled through the three rounds to earn meaningful bike time. Aim for unbroken or quick 2-sets on the barbell, quick singles or small sets on toes-to-bar, and steady burpees. Arrive at the bike with 2–5 minutes left and hold a hard, sustainable cadence without blowing up.

Coach Insight

Pace the triplet at about 85–90% effort so you can immediately hit the bike. Quick transitions matter more than sprinting any single station. Top tip: Break toes-to-bar early (e.g., 6/4) to protect grip for SDHP and push press cycling. Avoid redlining the SDHP. Keep the bar close, drive with hips, and rack the push presses unbroken or 10/5 with short rest.

Benchmark Notes

Your score is Assault Bike calories after finishing the 3 rounds. Faster athletes earn more bike time and thus more calories. If you don’t reach the bike, score is 0. Use these levels to gauge pacing targets and whether to scale TTB or barbell loads to access the bike.

Modality Profile

Gymnastics (toes-to-bar and burpees) anchors roughly a third of the work early. Weightlifting (SDHP and push press) accounts for another third via moderate-load cycling. The remaining third is monostructural, driven by the Assault Bike finish, which may expand for faster athletes.

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