Workout Description

Why This Workout Is Very Hard

This workout combines sustained cardio output with a brutal work-to-rest ratio. The 4-minute AMRAPs require maximal effort across three modalities, with rowing and biking creating significant leg fatigue before the shuttles. While 4 minutes rest seems generous, it's barely enough to recover before repeating 4 more times. The format prevents pacing and forces repeated redlining, making this a metabolic nightmare for even experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): High-intensity intervals require quick transitions and fast cycling between modalities. Shuttle runs test pure speed and agility.
• Endurance (8/10): Five rounds of 4-minute AMRAPs with rowing and biking creates significant cardiovascular demand, though 4-minute rest periods allow partial recovery between efforts.
• Stamina (7/10): Sustained output required during each 4-minute window across multiple modalities, testing local muscular endurance in legs and posterior chain.
• Power (4/10): Short shuttle runs demand quick acceleration and direction changes. Rowing and cycling power output important but submaximal.
• Flexibility (3/10): Basic mobility needed for rowing catch position and cycling mechanics. Shuttle runs require minimal range of motion.
• Strength (2/10): Minimal strength demands beyond maintaining position and form on rowing and biking. Primarily tests cardiovascular capacity.

Movements

• Air Bike
• Row
• Shuttle Run

Scaling Options

Reduce calorie targets to 20/15 for row and 15/10 for bike if unable to complete within 2:30-3:00. Scale shuttle distance to 5m if needed. For beginners, consider 3-4 rounds total instead of 5. Maintain 4-minute work intervals but extend rest to 5 minutes if needed for full recovery. Alternative: cap shuttles at 10-12 reps instead of AMRAP.

Scaling Explanation

Scale if unable to maintain consistent calorie pace on machines or if shuttle speed drops significantly after round 2. Priority is maintaining intensity across all rounds - better to reduce volume and keep high output than struggle through Rx. Target completion should have athletes finishing calorie work by 3:00-3:30, leaving 30-60 seconds for shuttles. Scale if heart rate isn't recovering to 60-65% max during rest periods.

Intended Stimulus

High-intensity interval training with mixed modal cardio focus. 4-minute work intervals target glycolytic energy system with oxidative recovery during rest periods. Primary challenge is maintaining power output across multiple rounds while managing fatigue. Total time domain of 40 minutes develops aerobic capacity.

Coach Insight

Start row and bike intervals at 85-90% effort to ensure consistent output across all rounds. Aim for 7-8 cals/min on row, 5-6 cals/min on bike. For shuttles, establish consistent turn-around technique and maintain quick feet. Common mistake is going too hard in first round - pace should allow similar performance across all 5 rounds. Transition quickly between modalities but take full rest periods.

Benchmark Notes

This is a unique workout combining rowing, biking and shuttle runs in 5 rounds of 4-minute AMRAPs with 4 minutes rest. Let's break it down: 1. Row: 30/20 cal - Elite pace: 1.5-2 cal/sec = 15-20 sec - Intermediate: 1 cal/sec = 30 sec - Beginner: 0.5 cal/sec = 60 sec 2. Bike: 30/20 cal - Elite pace: 1.5-2 cal/sec = 15-20 sec - Intermediate: 1 cal/sec = 30 sec - Beginner: 0.5 cal/sec = 60 sec 3. Remaining time for shuttles: - Elite: ~140-160 sec = 14-16 shuttles - Intermediate: ~120 sec = 10-12 shuttles - Beginner: ~80 sec = 6-8 shuttles Per Round Totals (counting each shuttle as 1 rep + cals): Elite (L10): 30 + 30 + 15 = 75 reps Intermediate (L5): 30 + 30 + 10 = 70 reps Beginner (L1): 30 + 30 + 6 = 66 reps Multiplying by 5 rounds with fatigue: L10 (Elite): ~360 total reps L5 (Intermediate): ~240 total reps L1 (Beginner): ~120 total reps This workout is most similar to Fight Gone Bad in structure (multiple stations, work/rest intervals). Using FGB's 430-500 reps (L10), 300-340 reps (L5), and 180-220 reps (L1) as anchors, but scaling down ~20% due to longer work intervals and more demanding cardio elements. Final Targets: Male L10: 360 reps Male L5: 240 reps Male L1: 120 reps Female L10: 300 reps Female L5: 200 reps Female L1: 100 reps

Modality Profile

All three movements (Row, Bike, Shuttle Run) are monostructural cardio activities, making this a purely monostructural workout with no gymnastics or weightlifting components

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