Workout Description

Why This Workout Is Medium

While 225/155lb deadlifts are moderately heavy for the average athlete, the structured format with 90-second rest periods prevents significant fatigue accumulation. The low bike calories provide minimal pre-fatigue, and only 3 deadlifts per round keeps volume manageable. The generous rest allows near-complete recovery between rounds, making this a sustainable pace despite the heavier loading. Total workout time around 15-18 minutes with built-in recovery.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Eight rounds with bike calories and 90-second rest creates significant cardiovascular demand, testing aerobic capacity and recovery between efforts.
• Strength (7/10): Heavy deadlifts at 225/155 require substantial strength output, though only three reps per round limits maximal strength expression.
• Stamina (6/10): Moderate volume of deadlifts across eight rounds will challenge posterior chain muscular endurance, especially with accumulated fatigue from biking.
• Speed (5/10): Transitions between bike and deadlifts matter, but 90-second rest allows for recovery and strategic pacing rather than sprint cycling.
• Power (4/10): Bike calories require some explosive leg drive, while deadlifts can be performed with moderate power depending on athlete's approach.
• Flexibility (3/10): Deadlifts demand hip hinge mobility and hamstring flexibility, while biking requires basic range of motion in seated position.

Movements

• Deadlift
• Bike

Benchmark Notes

This workout consists of 8 rounds of 7/5 calorie bike + 3 deadlifts (225/155) with 90-second rest between rounds. Since it's scored as 'Reps', we're counting total repetitions completed across all movements. Each round contains 10 total reps (7 bike calories + 3 deadlifts for males, 5 bike calories + 3 deadlifts for females). Total possible reps: Males = 8 × 10 = 80 reps, Females = 8 × 8 = 64 reps. However, this appears to be a workout where athletes continue for multiple cycles beyond the prescribed 8 rounds, similar to Fight Gone Bad format. Movement analysis: Assault bike calories at moderate intensity take 1-1.5 seconds each when fresh. Deadlifts at 225/155 (moderate load for most athletes) take 2-3 seconds each when fresh. With 90-second rest between rounds, this allows near-complete recovery, minimizing fatigue accumulation. Athletes can maintain consistent pace across multiple cycles. For benchmark comparison, this resembles Fight Gone Bad in structure (multiple rounds with rest, rep-based scoring). FGB benchmarks: L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. However, this workout has longer rest periods (90 sec vs 60 sec) and simpler movements, allowing for higher rep counts. Estimating athletes can complete 4-6 full cycles (32-48 rounds total) depending on fitness level. Elite athletes (L10): ~45 rounds = 450 reps, Advanced (L5): ~32 rounds = 320 reps, Novice (L1): ~21 rounds = 210 reps. Adjusting slightly lower due to deadlift loading: L10: 360 reps, L5: 264 reps, L1: 168 reps.

Modality Profile

Two modalities present: Bike (monostructural cardio) and Deadlift (weightlifting with external load). Split evenly at 50% each.