Workout Description
Why This Workout Is Medium
This workout combines moderate volume with light-to-moderate loads and built-in recovery. The 90 burpees on a 2:30 interval provides structured rest between rounds. Subsequent movements (bike, dubs, press variations, triceps work) use minimal weight and allow metabolic recovery. The .5 mile elliptical finish is low-intensity. While cumulative fatigue exists, the interval structure and light loading prevent the intensity spike needed for Hard difficulty. Average athletes complete as prescribed with manageable scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of repetitive movements: 90 burpees, 4 rounds of dubs and pressing, 2 rounds of pause pushups, 3 rounds of triceps work. Muscular endurance heavily tested.
- Endurance (7/10): Extended cardiovascular demand from 0.5 mile elliptical, repeated burpees every 2:30, and 12 cal echo bike work. Sustained aerobic effort throughout multiple modalities.
- Speed (6/10): Burpees on a 2:30 interval create pacing pressure. Echo bike and elliptical require steady cycling. Transitions between movement blocks demand efficiency.
- Strength (4/10): Moderate loads with 35# dumbbells for overhead extensions and press work. Primarily bodyweight burpees and pushup variations limit maximal strength demand.
- Flexibility (3/10): Basic range of motion required for burpees, pushups, and dumbbell pressing. Decline pushups on med ball add slight mobility demand but overall minimal.
- Power (3/10): Double-unders and burpees contain explosive elements, but paused reps and steady pressing movements reduce overall power emphasis. Mixed intensity.
Movements
- Air Bike
- Push-Up
- Dumbbell Press
- Burpee
- Dumbbell Tricep Extension
- Banded Tricep Pushdown
- Feet-Elevated Push-Up
- Double-Under
Modality Profile
Gymnastics movements: burpees, double-unders, push-ups (multiple variations), dips. Monostructural: echo bike, elliptical. Weightlifting: dumbbell triceps overhead extension, dumbbell press. Total 10 unique movements: 5 gymnastics, 3 monostructural, 2 weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Extended cardiovascular demand from 0.5 mile elliptical, repeated burpees every 2:30, and 12 cal echo bike work. Sustained aerobic effort throughout multiple modalities. |
| Stamina | 8/10 | High volume of repetitive movements: 90 burpees, 4 rounds of dubs and pressing, 2 rounds of pause pushups, 3 rounds of triceps work. Muscular endurance heavily tested. |
| Strength | 4/10 | Moderate loads with 35# dumbbells for overhead extensions and press work. Primarily bodyweight burpees and pushup variations limit maximal strength demand. |
| Flexibility | 3/10 | Basic range of motion required for burpees, pushups, and dumbbell pressing. Decline pushups on med ball add slight mobility demand but overall minimal. |
| Power | 3/10 | Double-unders and burpees contain explosive elements, but paused reps and steady pressing movements reduce overall power emphasis. Mixed intensity. |
| Speed | 6/10 | Burpees on a 2:30 interval create pacing pressure. Echo bike and elliptical require steady cycling. Transitions between movement blocks demand efficiency. |
10 burpees For time:90 burpees *every 2:30, including 0:00, 12 cal echo bike 4 rounds:30 dubs20 bend press down10 decline push-up on med ball2 rounds:15 pushups on foam roller :15 pause in bottom last rep3 rounds:10 dB triceps overhead extension 35#5/5 dB press (no full lockout).5 mile elliptical