Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous work across three demanding movements. The 40-second work periods with equal rest don't allow full recovery, especially as rounds progress. Ring dips will compromise pushing power for burpees, while the bike creates leg fatigue that compounds with burpee demands. Eight rounds ensures substantial volume with declining performance, making this challenging for average athletes despite manageable individual elements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring dips will quickly exhaust upper body pushing stamina, while max burpees in remaining time tests full-body muscular endurance across multiple rounds.
• Endurance (7/10): Eight rounds of 40-second work with 40-second rest creates significant cardiovascular demand, especially with bike calories and continuous burpee output.
• Speed (6/10): Fast transitions between movements and maintaining high cycling speed on burpees during the max rep portion are crucial for maximizing total work output.
• Power (5/10): Bike calories require some power output for efficiency, burpees have explosive hip extension component, creating moderate power demands throughout the workout.
• Strength (4/10): Ring dips require moderate upper body strength, but the high-rep nature shifts focus toward strength endurance rather than maximal force production.
• Flexibility (3/10): Ring dips demand shoulder mobility and stability, burpees require hip flexion, but overall mobility demands are moderate for this movement selection.

Movements

• Air Bike
• Ring Dip
• Burpee

Benchmark Notes

This is an 8-round interval workout with 40 seconds work, 40 seconds rest. Each round consists of: 10/6 calorie bike, 5 ring dips, then max burpees. Since it's scored as 'Reps', we're tracking total burpees completed across all 8 rounds. Movement breakdown per round: - Bike calories (10/6): Takes 12-20 seconds for elite, 20-30 seconds for recreational - Ring dips (5 reps): Takes 8-15 seconds for elite, 15-25 seconds for recreational - Remaining time for burpees: Elite gets 20-25 seconds, recreational gets 10-15 seconds Burpee capacity in remaining time: - Elite (20-25 sec): 5-6 burpees per round at 4 sec/rep - Advanced (15-20 sec): 4-5 burpees per round - Intermediate (10-15 sec): 3-4 burpees per round - Recreational (5-10 sec): 1-2 burpees per round Fatigue considerations: The bike and ring dips will accumulate fatigue, reducing burpee output in later rounds. Rounds 1-3 maintain full capacity, rounds 4-6 see 10-15% decline, rounds 7-8 see 20-30% decline. Total burpee projections over 8 rounds: - L10 (Elite): 35-40 burpees (avg 4.5 per round) - L5 (Average): 25-30 burpees (avg 3.5 per round) - L1 (Beginner): 15-20 burpees (avg 2 per round) This workout is similar to Fight Gone Bad in its interval structure but focuses on a single movement for max reps. The bike/ring dip combination creates significant pre-fatigue before the scored movement. Final targets: L10: 280 burpees, L5: 200 burpees, L1: 120 burpees

Modality Profile

3 movements total: Ring Dip and Burpee are Gymnastics (bodyweight movements), Bike is Monostructural (cyclical cardio). 2/3 = 67% G, 1/3 = 33% M, 0% W.