Workout Description

Movements

• Air Bike
• Toes-to-Bar
• Double-Under

Benchmark Notes

This workout has two phases: 1) Complete 100 double-unders, then 2) AMRAP of 6 toes-to-rings + 12/10 cal bike in remaining time. Analysis: Phase 1 (100 DU): Elite athletes complete in 50-60 seconds (0.5-0.6 sec per DU in rhythm), intermediate in 90-120 seconds (includes breaks every 20-30 reps), recreational in 150-180 seconds (frequent breaks, missed reps). Phase 2 (AMRAP): Each round = 6 TTR + 12/10 cal bike. TTR: 1.5-2.5 sec per rep fresh, increasing to 2.5-4 sec with fatigue and grip taxation from DU. Bike calories: 12 cal takes 15-25 seconds fresh, 10 cal for females takes 12-20 seconds. Transition between movements: 3-8 seconds. Round times: Round 1: 25-40 seconds, Round 2-3: 30-45 seconds (grip fatigue), Round 4-5: 35-50 seconds, Round 6+: 40-60 seconds (significant fatigue). Available AMRAP time: Elite have 13+ minutes (7-8 rounds), intermediate have 12-13 minutes (5-6 rounds), recreational have 11-12 minutes (3-4 rounds). Benchmark levels calculated based on complete rounds achievable within 14-minute cap, accounting for DU completion time and progressive fatigue in AMRAP portion.