Workout Description

Why This Workout Is Hard

This workout combines high-volume pull-ups (100 total) with significant calorie output across 4 rounds with no built-in rest. The bike calories will elevate heart rate and create systemic fatigue, then immediately transition to 25 pull-ups per round - a challenging volume that will test grip strength and pulling capacity under cardiovascular stress. Most athletes will need to break up the pull-ups significantly, and many may need to scale the movement or reps.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Twenty-five pull-ups per round totaling 100 reps will severely test upper body pulling stamina, especially as grip and lat fatigue accumulates.
• Endurance (7/10): Four rounds of high-calorie bike intervals create significant cardiovascular demand, requiring sustained aerobic output with limited recovery between rounds.
• Speed (6/10): Fast transitions between bike and pull-ups are crucial, and maintaining high bike pace while managing pull-up breakdown affects overall time.
• Power (4/10): Bike calories require some power output for efficiency, and pull-ups benefit from explosive pulling, though volume limits pure power expression.
• Strength (3/10): Pull-ups require relative bodyweight strength, but the high volume shifts focus from maximal strength to strength endurance capacity.
• Flexibility (3/10): Pull-ups demand shoulder mobility and lat flexibility, while biking requires basic hip and ankle range of motion for efficient pedaling.

Movements

• Pull-Up
• Air Bike

Benchmark Notes

This workout consists of 4 rounds of 35/20 calorie bike + 25 pull-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - Assault Bike (35 cal): Elite ~45-50 sec, Intermediate ~60-70 sec, Recreational ~80-90 sec per round when fresh - Pull-ups (25 reps): Elite ~25-30 sec, Intermediate ~40-50 sec, Recreational ~60-75 sec per round when fresh Round-by-Round Breakdown (Elite Level): Round 1: Bike 50s + Pull-ups 30s + transition 5s = 85s Round 2: Bike 55s (fatigue) + Pull-ups 35s (grip fatigue from bike) + transition 5s = 95s Round 3: Bike 60s + Pull-ups 40s (significant grip fatigue) + transition 5s = 105s Round 4: Bike 65s + Pull-ups 45s (heavy fatigue, set breaking) + transition 5s = 115s Total Elite: ~400s (6:40) This workout is similar to Helen in structure (multiple rounds with cardio + pull-ups), but with bike calories instead of running and higher pull-up volume per round. Helen has L10 at 450-510s for males, but this workout has more total pull-ups (100 vs 36) and bike calories are typically faster than 400m runs. The high pull-up volume will create significant grip fatigue, especially after the bike work. Adjusting from Helen anchor: Helen L10 is 450-510s, but this has nearly 3x the pull-ups which will add significant time despite the bike being potentially faster than running. Estimating this workout to be slightly faster than Helen due to bike efficiency but with more grip-intensive work. Final targets - Male: L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00)

Modality Profile

Two movements: Bike (monostructural cardio) and Pull-Up (bodyweight gymnastics). Equal 50/50 split between M and G modalities.