Workout Description

Why This Workout Is Hard

Four consecutive Tabata intervals create significant fatigue accumulation with minimal recovery (1-minute rests). The bike calories and pull-ups will tax the cardiovascular system and grip, making the DB power snatches (moderate weight but technical) more challenging. Finishing with burpees onto plates after 12+ minutes of high-intensity work will be brutal. The continuous nature and movement interference make this substantially harder than individual Tabatas.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Tabata format demands sustained muscular output across multiple rounds, particularly challenging upper body stamina through pull-ups and power snatches.
• Endurance (8/10): Four consecutive Tabata intervals with minimal rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Speed (8/10): Tabata protocol demands maximum effort in 20-second intervals with quick transitions between movements, emphasizing rapid cycling and minimal rest.
• Power (7/10): Power snatches are explosive by nature, burpees require rapid transitions, and Tabata intervals emphasize high-intensity power output bursts.
• Flexibility (6/10): Power snatches require significant shoulder and hip mobility, while pull-ups and burpees demand good overhead and hip flexion range.
• Strength (4/10): Moderate strength demands from pull-ups and 50/35lb dumbbell power snatches, but primarily tests strength endurance rather than maximal force.

Movements

• Burpee
• Dumbbell Snatch
• Bike
• Pull-Up

Benchmark Notes

This is a Tabata-style workout with 4 different movements, each performed for 8 rounds of 20 seconds work/10 seconds rest, with 1-minute rest between movements. Total work time is 10 minutes and 40 seconds with rest periods. Since it's scored as 'Reps', we're tracking total repetitions across all movements. Movement breakdown per 20-second interval: - Bike (calories): Elite 4-5 cal, Average 3 cal, Beginner 2 cal per interval - Pull-ups: Elite 8-10 reps, Average 5-6 reps, Beginner 3-4 reps per interval - DB Power Snatch (50/35): Elite 6-7 reps, Average 4-5 reps, Beginner 3 reps per interval - Burpees onto 45lb plate: Elite 5-6 reps, Average 3-4 reps, Beginner 2-3 reps per interval Tabata fatigue pattern: First 4 intervals maintain pace, intervals 5-6 drop 10-15%, intervals 7-8 drop 20-25% from fresh pace. Total calculation (8 intervals × 4 movements = 32 total intervals): - L10 (Elite): ~9 reps/interval average = 288 total reps - L5 (Average): ~6 reps/interval average = 192 total reps - L1 (Beginner): ~4 reps/interval average = 128 total reps This follows similar patterns to Fight Gone Bad (3 rounds, 5 movements, 1 minute each) which has L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. Our workout has shorter intervals but more total work periods, resulting in proportionally lower but comparable rep ranges. Final targets: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

4 movements total: Burpee and Pull-Up are Gymnastics (50%), Bike is Monostructural (25%), Dumbbell Power Snatch is Weightlifting (25%)