Workout Description

Why This Workout Is Medium

This workout provides excellent work-to-rest ratio with equal 20-second intervals, preventing significant fatigue accumulation. The bike calories are manageable and the DB power cleans at 50/35 are light-moderate for most athletes. The 10 rounds create moderate volume, but the built-in rest allows recovery between efforts. Most average CrossFitters can complete this as prescribed, making it a solid conditioning piece without being overly demanding.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten rounds of 20-second intervals with equal rest creates significant cardiovascular demand, testing aerobic power and recovery capacity between efforts.
• Power (8/10): Power cleans are explosive by nature, and high-intensity bike intervals demand significant power output in short bursts every round.
• Stamina (7/10): Repeated 20-second efforts over 10 rounds will challenge muscular endurance, particularly in shoulders and legs from power cleans and bike.
• Speed (6/10): Quick transitions between bike and dumbbells are crucial, plus maintaining high cycling speed during 20-second bike intervals throughout workout.
• Strength (4/10): Moderate dumbbell weight (50/35) requires decent strength but not maximal loads, especially fatigued from repeated efforts and bike work.
• Flexibility (3/10): Power cleans demand hip and ankle mobility for proper catch position, while bike requires basic hip flexion range of motion.

Movements

• Dumbbell Power Clean
• Bike

Benchmark Notes

This workout is 10 rounds of 20-second intervals alternating between Cal Bike and DB Power Cleans (50/35), with 20-second rests between each work period. Total work time is 200 seconds (10 x 20 sec) across 20 minutes. Since it's scored as 'Reps', I'm calculating total repetitions across both movements. Movement Analysis: - Cal Bike (20 sec intervals): Elite athletes can sustain 15-18 cals per 20-second effort when fresh, degrading to 12-15 cals in later rounds due to fatigue. Average athletes: 10-13 cals fresh, 8-11 cals fatigued. Beginners: 6-9 cals fresh, 5-7 cals fatigued. - DB Power Cleans 50/35 (20 sec intervals): Elite can perform 12-15 reps per interval when fresh, degrading to 8-12 reps in later rounds. Average: 8-11 reps fresh, 6-9 reps fatigued. Beginners: 5-8 reps fresh, 4-6 reps fatigued. Fatigue Pattern: The 20-second rest periods provide partial recovery but are insufficient for full restoration. Expect 10-20% performance decline from rounds 1-5 to rounds 6-10. Calculations by Level: - L10 (Elite): ~17 cals + 14 power cleans = 31 reps/round x 10 rounds = 310 total, but accounting for fatigue: rounds 1-5 average 30 reps, rounds 6-10 average 26 reps = 280 total reps - L5 (Average): ~11 cals + 9 power cleans = 20 reps/round x 10 rounds = 200 total reps with fatigue factored - L1 (Beginner): ~6 cals + 5 power cleans = 11 reps/round x 10 rounds = 110 total, adjusted to 120 for scaling No direct anchor match exists, but this follows similar patterns to Fight Gone Bad (5-station intervals) where L10 achieves 430-500 total reps across 15 minutes. This workout is shorter duration but similar interval structure, so proportionally lower totals are expected. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Two modalities present: Bike (monostructural cardio) and Dumbbell Power Clean (weightlifting with external load). Equal 50/50 split between M and W.