Workout Description

Why This Workout Is Medium

While 225/155lb deadlifts are moderately heavy, the 20-second work caps severely limit volume (likely 8-12 reps max per round). The 40-second rest periods provide adequate recovery between movements and rounds. The bike calories and push-ups are manageable in 20-second windows. The structure prevents significant fatigue accumulation, making this a sustainable pace for average CrossFitters despite the moderate deadlift load.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-intensity intervals across three different movement patterns will heavily tax muscular endurance, particularly grip and upper body stamina from deadlifts and push-ups.
• Speed (8/10): The 20-second caps create urgency for rapid cycling and transitions, requiring athletes to move quickly between bike, barbell, and floor.
• Endurance (7/10): Five rounds of 20-second intervals with 40-second rest creates significant cardiovascular demand, especially with bike calories driving heart rate up repeatedly.
• Power (7/10): 20-second all-out efforts on bike calories and explosive deadlift pulls demand high power output with short recovery windows between rounds.
• Strength (6/10): 225/155 deadlifts require substantial strength output, though the 20-second time cap limits total volume and shifts focus toward strength-endurance.
• Flexibility (3/10): Deadlifts require hip hinge mobility and push-ups need shoulder range of motion, but nothing extreme for this movement selection.

Movements

• Air Bike
• Push-Up
• Deadlift

Benchmark Notes

This is a 5-round interval workout with 20-second work periods and 40-second rest periods, scored by total reps across all movements (bike calories + deadlifts + push-ups). Each round consists of: 20 sec bike for calories, 40 sec rest, 20 sec deadlifts at 225/155, 40 sec rest, 20 sec push-ups, 40 sec rest. Movement analysis: Bike calories in 20 seconds - Elite athletes can generate 15-18 calories, intermediate 10-13 calories, beginners 6-9 calories. With 40-second rest between stations, fatigue accumulation is moderate. Deadlifts at 225/155 in 20 seconds - This is a moderately heavy load. Elite athletes can perform 12-15 reps, intermediate 8-11 reps, beginners 4-7 reps. The weight will cause significant grip and posterior chain fatigue. Push-ups in 20 seconds - Elite athletes can perform 25-30 reps, intermediate 15-20 reps, beginners 8-12 reps. Fatigue from deadlifts will impact push-up performance. Round-by-round breakdown: Round 1 (fresh): Elite ~18 cal + 15 DL + 30 PU = 63 reps, Intermediate ~12 cal + 10 DL + 18 PU = 40 reps, Beginner ~8 cal + 6 DL + 10 PU = 24 reps. Rounds 2-3: Apply 1.1x fatigue to deadlifts and push-ups due to cumulative loading. Rounds 4-5: Apply 1.2-1.3x fatigue as grip strength and muscular endurance decline significantly. The 40-second rest periods provide partial recovery but are insufficient for complete restoration between high-intensity efforts. Total projected scores: Elite athletes: 63 + 58 + 55 + 50 + 45 = 271 reps, scaling to ~420+ for L9. Intermediate athletes: 40 + 37 + 35 + 32 + 30 = 174 reps, scaling to ~300 for L5. Beginner athletes: 24 + 22 + 20 + 18 + 16 = 100 reps, scaling to ~180 for L1. This workout combines cardiovascular output, strength endurance, and bodyweight capacity in a time-constrained format. The short work periods favor power output over pacing strategy. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps.

Modality Profile

Three movements across all modalities: Push-Up (Gymnastics bodyweight), Bike (Monostructural cardio), Deadlift (Weightlifting with external load). Equal distribution with slight rounding to Weightlifting.