Workout Description
Why This Workout Is Hard
This is a two-session workout with significant aerobic volume. The AM session (6km total bike) is moderate but fatiguing. The PM compounds this fatigue with 5x750m efforts (3.75km) plus accessory work. The 35lb preacher curls and ring support holds are light but performed while already aerobically taxed. The work-to-rest ratio in the PM (750m efforts with minimal recovery between sets) creates sustained intensity. Average athletes will complete this, but accumulated fatigue from the AM session makes the PM challenging despite light accessory loads.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Extended bike intervals (4x1500m AM, 5x750m PM) demand significant cardiovascular capacity. Total volume exceeds 9km of steady-state cycling with minimal rest, heavily taxing aerobic systems.
- Stamina (7/10): Sustained bike output across multiple rounds combined with accessory work (preacher curls, ring supports, wall sits) requires muscular endurance. Moderate rep ranges and continuous effort challenge sustained power output.
- Speed (4/10): Structured intervals with defined rest periods (2:00 between AM sets) prevent true sprint cycling. PM scoring by time creates mild urgency, but overall pacing remains controlled rather than explosive.
- Strength (3/10): Preacher curls at 35lbs per arm represent light-to-moderate loads. Ring supports and wall sits are bodyweight isometrics. Minimal maximal strength demand; primarily muscular endurance work.
- Flexibility (2/10): Bike work and basic isometric holds (ring supports, wall sits) require only standard mobility. No extreme range of motion demands or deep stretching positions required.
- Power (2/10): Bike intervals emphasize steady-state aerobic output rather than explosive efforts. Accessory movements are slow, controlled isometrics. Minimal power or speed-strength component present.
Movements
- Wall Sit
- Ring Support Hold
- BikeErg
Modality Profile
Workout contains 5 unique movements: C2 bike (M), ring support + knee tuck (G), preacher curl (W), wall sit (G). The AM session is 4x1500m bike and PM is 5x750m bike, but bike is counted once as monostructural. Ring support + knee tuck and wall sit are gymnastics (bodyweight). Preacher curl is weightlifting. Distribution: 2 gymnastics movements (40%), 2 monostructural movements (40%), 1 weightlifting movement (20%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | Extended bike intervals (4x1500m AM, 5x750m PM) demand significant cardiovascular capacity. Total volume exceeds 9km of steady-state cycling with minimal rest, heavily taxing aerobic systems. |
| Stamina | 7/10 | Sustained bike output across multiple rounds combined with accessory work (preacher curls, ring supports, wall sits) requires muscular endurance. Moderate rep ranges and continuous effort challenge sustained power output. |
| Strength | 3/10 | Preacher curls at 35lbs per arm represent light-to-moderate loads. Ring supports and wall sits are bodyweight isometrics. Minimal maximal strength demand; primarily muscular endurance work. |
| Flexibility | 2/10 | Bike work and basic isometric holds (ring supports, wall sits) require only standard mobility. No extreme range of motion demands or deep stretching positions required. |
| Power | 2/10 | Bike intervals emphasize steady-state aerobic output rather than explosive efforts. Accessory movements are slow, controlled isometrics. Minimal power or speed-strength component present. |
| Speed | 4/10 | Structured intervals with defined rest periods (2:00 between AM sets) prevent true sprint cycling. PM scoring by time creates mild urgency, but overall pacing remains controlled rather than explosive. |
AM:4x1500 meter C2 bike2:00 rest PM:5x750 meter C2 bike15 preacher curl 35/35:30 ring support + knee tuck :30 wall sit 50Score = PM Time