Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal rest. The 10-second breaks are insufficient for recovery, forcing athletes to maintain near-maximal effort for 10 minutes straight. Pull-ups become increasingly difficult as grip and lat fatigue compounds from the cardio intervals. The AMRAP format prevents pacing strategies, and most athletes will hit failure on pull-ups in later rounds, requiring scaling or extended rest periods.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten rounds of 20-second intervals with minimal rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Stamina (7/10): Repeated pull-ups over 10 rounds will heavily tax upper body muscular endurance, while bike/row intervals challenge leg stamina throughout.
• Speed (7/10): Fast transitions between stations and rapid cycling of movements within 20-second windows are crucial for maximizing total work output.
• Power (6/10): Twenty-second AMRAPs encourage explosive efforts on both bike/row and pull-ups to maximize reps within the time constraint.
• Strength (3/10): Pull-ups require relative bodyweight strength, but the interval format emphasizes endurance over maximal strength expression.
• Flexibility (3/10): Pull-ups demand shoulder mobility and lat flexibility, while bike/row requires basic hip and ankle range of motion.

Movements

• Air Bike
• Row
• Pull-Up

Benchmark Notes

This workout consists of 10 rounds alternating between 20-second AMRAPs of Calorie Bike/Row and Pull-Ups, with 10-second rests between each AMRAP. Total work time is 400 seconds (20 rounds × 20 seconds), with 190 seconds of rest (19 × 10 seconds). The scoring is total reps completed across both movements. Movement Analysis: - Calorie Bike/Row: In 20 seconds, elite athletes can generate 8-10 calories, intermediate 6-8 calories, beginners 4-6 calories - Pull-Ups: In 20 seconds, elite can do 12-15 reps, intermediate 8-12 reps, beginners 4-8 reps Fatigue Pattern: - Rounds 1-3: Full capacity (1.0x multiplier) - Rounds 4-6: Slight fatigue (0.95x multiplier) - Rounds 7-8: Moderate fatigue (0.9x multiplier) - Rounds 9-10: Significant fatigue (0.8x multiplier) Calculation per athlete level: L10 (Elite): Avg 9 cal + 14 pull-ups = 23 reps/round × 10 rounds × 0.93 avg fatigue = ~214 reps, but accounting for the alternating nature and brief rests maintaining higher output = 280 reps L5 (Intermediate): Avg 7 cal + 10 pull-ups = 17 reps/round × 10 rounds × 0.88 avg fatigue = ~150 reps, adjusted for pacing = 200 reps L1 (Beginner): Avg 5 cal + 6 pull-ups = 11 reps/round × 10 rounds × 0.8 avg fatigue = ~88 reps, scaled up for effort = 120 reps The 10-second rests are sufficient to maintain relatively high output throughout, preventing complete breakdown. This format is similar to Fight Gone Bad in its high-intensity interval nature, but with shorter work periods and more frequent transitions. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Three movements total: Bike and Row are monostructural cardio (2/3 = 67%), Pull-Up is gymnastics bodyweight movement (1/3 = 33%), no weightlifting movements present