Workout Description

Why This Workout Is Easy

This is a team workout with built-in recovery. Each athlete works only 1 minute every 3 minutes (33% work rate), getting 2 full minutes of rest between efforts. The 3 burpees are minimal volume, leaving 45+ seconds for bike calories. The EMOM format prevents overreaching, and team structure adds accountability without individual pressure. Most athletes can maintain steady output throughout 6 total work minutes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 18-minute EMOM with continuous burpees and bike calories creates significant cardiovascular demand with minimal rest between efforts.
• Speed (8/10): EMOM format demands quick transitions and fast cycling between burpees and bike to maximize calorie output each minute.
• Stamina (7/10): High volume of burpees plus max calorie efforts every minute will test muscular endurance across multiple muscle groups.
• Power (6/10): Burpees demand explosive hip extension and jump; bike sprints require powerful leg drive for maximum calories.
• Flexibility (3/10): Burpees require hip flexion and extension; bike position needs basic hip and ankle mobility for efficient pedaling.
• Strength (2/10): Primarily bodyweight burpees and bike resistance; minimal strength demands beyond supporting body weight through movements.

Movements

• Air Bike
• Burpee

Benchmark Notes

This is an 18-minute EMOM with teams of 3, where each athlete performs 3 burpees then max calories on the bike every minute. Since it's a team workout, I'll analyze per individual athlete performance. Each athlete works 6 times (every 3rd minute) for approximately 45-50 seconds of work time after completing burpees. Burpee breakdown: 3 burpees take 9-12 seconds for most athletes, leaving 48-51 seconds for bike calories. Bike calorie rate: Elite athletes can sustain 18-20 cal/min on assault bike, intermediate 12-15 cal/min, beginners 8-12 cal/min. Per round calculation: Elite (L9-L10): 15-16 calories per round × 6 rounds = 90-96 calories. Advanced (L7-L8): 12-14 calories per round × 6 rounds = 72-84 calories. Intermediate (L5-L6): 10-12 calories per round × 6 rounds = 60-72 calories. Beginner (L2-L3): 7-9 calories per round × 6 rounds = 42-54 calories. Novice (L1): 5-7 calories per round × 6 rounds = 30-42 calories. However, this is a TEAM score, so multiplying individual performance by 3: L10: 96 × 3 = 288, scaling up to ~420 for team dynamics. L5: 66 × 3 = 198, scaling to ~300. L1: 36 × 3 = 108, scaling to ~180. The team format allows for some strategic pacing and encouragement effects. Final targets - L10: 420 calories, L5: 300 calories, L1: 180 calories.

Modality Profile

Two movements: Burpee (bodyweight gymnastics movement) and Bike (cyclical cardio monostructural movement). Equal split between G and M modalities.