Workout Description
Why This Workout Is Hard
This workout combines high-volume burpees (67 total) with metabolic conditioning elements across two rounds with minimal rest. The E2:30 structure forces a relentless pace—athletes must complete 67 burpees and 7 calories on the assault bike in 2:30, then immediately transition to KB holds and box step-ups before a brief 2:30 rest. The second round (43 burpees, 10 bicycle squats) maintains intensity. Cumulative fatigue from burpees significantly impacts grip strength for the KB hold and leg stability for step-ups. Most average athletes will struggle with pacing and movement quality under fatigue, requiring scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High rep ranges (67 burpees, 43 burpees, 10 bicycle squats) demand significant muscular endurance. Single-arm KB holds and box steps with fat grip create sustained tension and fatigue accumulation across multiple muscle groups.
- Endurance (7/10): Two EMOM blocks with sustained cardiovascular demand. The 2:30 rest between blocks allows partial recovery, but burpees and box steps maintain elevated heart rate throughout the workout duration.
- Speed (6/10): EMOM format demands consistent cycling speed to complete reps within time windows. Burpees and box steps require steady pacing; slower cycling risks incomplete rounds, creating moderate speed pressure throughout.
- Power (5/10): Burpees contain explosive hip extension and arm drive components. Box step-ups with loaded single arm require some power generation, but the high rep ranges and fatigue state limit true explosive output potential.
- Strength (4/10): Light KB load (35#) and bodyweight movements limit maximal strength demands. Single-arm holds and box steps provide some unilateral strength stimulus, but overall emphasis is muscular endurance over force production.
- Flexibility (3/10): Burpees, box step-ups, and bicycle squats require basic hip and shoulder mobility. Fat grip KB holds demand wrist flexibility, but overall ROM demands remain moderate and achievable for most athletes.
Movements
- Air Bike
- Burpee
- Weighted Step-Up
Modality Profile
Workout contains 3 unique movements: Burpees (Gymnastics), Single Arm KB Hold Box Step-Up (Weightlifting), and Bicycle Squat (Gymnastics). Distribution: 2 Gymnastics movements (60%), 1 Weightlifting movement (40%), 0 Monostructural movements (0%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Two EMOM blocks with sustained cardiovascular demand. The 2:30 rest between blocks allows partial recovery, but burpees and box steps maintain elevated heart rate throughout the workout duration. |
| Stamina | 8/10 | High rep ranges (67 burpees, 43 burpees, 10 bicycle squats) demand significant muscular endurance. Single-arm KB holds and box steps with fat grip create sustained tension and fatigue accumulation across multiple muscle groups. |
| Strength | 4/10 | Light KB load (35#) and bodyweight movements limit maximal strength demands. Single-arm holds and box steps provide some unilateral strength stimulus, but overall emphasis is muscular endurance over force production. |
| Flexibility | 3/10 | Burpees, box step-ups, and bicycle squats require basic hip and shoulder mobility. Fat grip KB holds demand wrist flexibility, but overall ROM demands remain moderate and achievable for most athletes. |
| Power | 5/10 | Burpees contain explosive hip extension and arm drive components. Box step-ups with loaded single arm require some power generation, but the high rep ranges and fatigue state limit true explosive output potential. |
| Speed | 6/10 | EMOM format demands consistent cycling speed to complete reps within time windows. Burpees and box steps require steady pacing; slower cycling risks incomplete rounds, creating moderate speed pressure throughout. |
E2:30 x67 burpees 7 cal AA14 single arm hold kB box step up with fat grip 35#Rest 2:30Again x43x10 burpees10 bicycle squat 30/30