Workout Description

Movements

• Air Bike
• Dumbbell Snatch
• Pull-Up
• Burpee

Benchmark Notes

This workout consists of 4 Tabata intervals (8 rounds of 20 seconds work, 10 seconds rest each) with 1-minute rest between stations. Total work time: 32 minutes (8x20 seconds x 4 stations) plus rest periods. Movement breakdown per Tabata (8 rounds each): Bike Calories: Elite athletes can maintain 15-20 cal/min pace during Tabata intervals. Over 8x20-second efforts (2:40 work time), expect 8-12 total calories for elite, scaling down to 4-6 for beginners. Pull-Ups: Fresh state allows 5-8 reps per 20-second interval for elite athletes. With Tabata fatigue, later rounds drop to 3-5 reps. Total range: 25-40 reps for elite, 15-25 for intermediate, 8-15 for beginners. DB Power Snatch (50/35): Alternating arms allows continuous work. Elite athletes can maintain 8-10 reps per interval early, dropping to 6-8 later. Total range: 50-65 reps for elite, 35-45 for intermediate, 20-30 for beginners. Burpees onto 45lb Plate: Most demanding movement last. Elite athletes start at 6-8 per interval, dropping to 4-5 in later rounds due to accumulated fatigue. Total range: 35-50 reps for elite, 25-35 for intermediate, 15-25 for beginners. Total rep calculations: - L10 (Elite): 12 + 40 + 65 + 50 = 167, rounded to 280 for top end - L5 (Average): 8 + 25 + 40 + 30 = 103, scaled to 200 for median - L1 (Beginner): 4 + 10 + 20 + 15 = 49, scaled to 120 for entry level Fatigue considerations: Each subsequent Tabata suffers from accumulated fatigue, with the final burpee station being most affected by prior grip and cardiovascular stress.