Workout Description
Why This Workout Is Hard
The 2-minute window is extremely tight for the average athlete. 12 Assault Bike cals alone consume ~50-60 seconds, leaving roughly 60 seconds for 9 KB deadlifts and 7 burpees — meaning rest is near zero. The bike-to-burpee combination brutally taxes the cardiovascular system each round, and with 10 rounds of accumulated fatigue and almost no recovery, many athletes will begin failing the time cap by rounds 6-8.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): The assault air bike provides significant cardiovascular demand, and paired with burpees across 10 rounds over 20 minutes, this EMOM creates sustained aerobic stress that heavily taxes the cardiovascular system.
- Stamina (7/10): Accumulating 90 KB deadlifts, 70 burpees, and 120 calories of biking demands considerable muscular endurance across the full body, especially in the posterior chain, legs, and shoulders.
- Speed (7/10): The EMOM format with rest earned by finishing fast directly rewards speed. Athletes must cycle through all three movements quickly to maximize recovery time, making efficient transitions and cycling pace critical.
- Strength (4/10): Double KB deadlifts at 53# per hand (106# total) present moderate loading. The weight is substantial enough to tax the posterior chain but repeated for endurance rather than maximal force output.
- Power (4/10): Burpees include an explosive jump element and the AA bike rewards powerful output. However, the cumulative fatigue across 10 rounds shifts emphasis away from peak power toward pacing and muscular endurance.
- Flexibility (3/10): The hip hinge pattern in KB deadlifts requires moderate hamstring and hip mobility. Burpees demand basic thoracic and hip range of motion. Nothing extreme, but consistent demands throughout.
Movements
- Air Bike
- Kettlebell Deadlift
- Burpee
Modality Profile
Three movements, one per modality: Burpee (G), Air Bike (M), Double Kettlebell Deadlift (W). Equal split across all three modalities at 33/33/34.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The assault air bike provides significant cardiovascular demand, and paired with burpees across 10 rounds over 20 minutes, this EMOM creates sustained aerobic stress that heavily taxes the cardiovascular system. |
| Stamina | 7/10 | Accumulating 90 KB deadlifts, 70 burpees, and 120 calories of biking demands considerable muscular endurance across the full body, especially in the posterior chain, legs, and shoulders. |
| Strength | 4/10 | Double KB deadlifts at 53# per hand (106# total) present moderate loading. The weight is substantial enough to tax the posterior chain but repeated for endurance rather than maximal force output. |
| Flexibility | 3/10 | The hip hinge pattern in KB deadlifts requires moderate hamstring and hip mobility. Burpees demand basic thoracic and hip range of motion. Nothing extreme, but consistent demands throughout. |
| Power | 4/10 | Burpees include an explosive jump element and the AA bike rewards powerful output. However, the cumulative fatigue across 10 rounds shifts emphasis away from peak power toward pacing and muscular endurance. |
| Speed | 7/10 | The EMOM format with rest earned by finishing fast directly rewards speed. Athletes must cycle through all three movements quickly to maximize recovery time, making efficient transitions and cycling pace critical. |
Every 2 minutes on the minute for 20 minutes:12 Cal AA9 Double kettlebell deadlift 53#7 BurpeesScore= total time it takes you to complete each round, Rest not included.