Workout Description

Why This Workout Is Hard

This workout combines high-volume cardio across three different modalities with no programmed rest. The 2.1K run finale after already completing 160 double-unders and 80 calories of rowing/biking creates significant cumulative fatigue. While individual elements are manageable, the continuous 25-30 minute duration with movement interference (shoulders fatigued from DUs affecting rowing efficiency) and the demanding finish makes this challenging for average athletes.

Benchmark Times for ROAD TRIPPIN

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Multiple cardio modalities (rowing, biking, running) with minimal rest creates significant cardiovascular demand, culminating in a 2.1K run.
• Stamina (7/10): High volume double unders (160 total) combined with sustained cardio efforts will challenge muscular endurance, especially in calves and shoulders.
• Speed (6/10): Fast rope cycling in double unders and maintaining pace across three different cardio modalities requires good transition speed.
• Power (4/10): Double unders are explosive movements requiring rapid rope turnover and quick jumping, but cardio portions reduce overall power demand.
• Flexibility (3/10): Double unders require ankle mobility and coordination, while running demands basic hip and ankle range of motion.
• Strength (1/10): Minimal strength demands with only bodyweight movements and cardio machines requiring no external load.

Movements

• Air Bike
• Run
• Row
• Double-Under

Benchmark Notes

This workout combines double-unders, rowing, biking, and a 2.1K run in a mixed modal format. Breaking it down by section: Section 1 (2 rounds of 50 DU + 50 cal row): Double-unders at 0.5 sec/rep = 50 sec per round fresh, rowing 50 calories takes 90-120 sec for elite athletes. With transitions (5-10 sec) and slight fatigue on round 2, this section takes 300-360 sec for elite. Section 2 (2 rounds of 30 DU + 30 cal bike): 30 DUs = 30 sec per round, 30 cal bike = 45-60 sec per round. With accumulated fatigue from section 1 (+15%), this section takes 180-240 sec for elite. Section 3 (2.1K run): A 2.1K run is slightly longer than a mile (1.3 miles). Using classic run anchors where 1 mile = 270-300 sec for L10, scaling up by 30% gives 350-390 sec for elite athletes. Total elite time: 300 + 180 + 350 = 830-890 sec. This aligns well with Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) which has L10 at 450-510 sec for a shorter but more intense workout. Scaling Helen's pattern for this longer mixed modal workout, I'm anchoring L10 at 840-900 sec, L5 at 1320 sec, and L1 at 1980 sec. The workout's endurance demands and equipment transitions justify these longer times compared to pure strength benchmarks. Final targets - L10: 840-900 sec, L5: 1320 sec, L1: 1980 sec.

Modality Profile

4 movements total: Double-Under (1 gymnastics), Row/Bike/Run (3 monostructural). 1/4 = 25% gymnastics, 3/4 = 75% monostructural, 0% weightlifting.