Workout Description

Why This Workout Is Medium

This workout features simple bodyweight movements with built-in rest periods that prevent significant fatigue accumulation. The 30-second work caps with 30-second rest create a manageable 1:1 work-to-rest ratio. While the bike calories provide a cardio challenge, the low volume (7/5 cals) and basic movements (push-ups, lunges) make this accessible to average CrossFitters. The structure allows for recovery between efforts, preventing the workout from becoming overly demanding despite the 6-round format.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume push-ups and alternating reverse lunges performed to failure after bike calories will heavily tax upper body and leg muscular endurance.
• Endurance (7/10): Six rounds of bike intervals with bodyweight movements creates significant cardiovascular demand, though rest periods provide some recovery between efforts.
• Speed (6/10): Fast transitions between bike and floor movements, plus quick calorie accumulation on bike, reward efficient movement patterns and minimal rest.
• Power (4/10): Bike intervals require some power output to hit calorie targets quickly, but bodyweight movements are more grind-focused.
• Flexibility (3/10): Reverse lunges require moderate hip and ankle mobility, while push-ups and biking demand basic range of motion.
• Strength (2/10): Primarily bodyweight movements with minimal external load; focuses on strength endurance rather than maximal force production.

Movements

• Air Bike
• Push-Up
• Reverse Lunge

Benchmark Notes

This workout is scored by total reps completed across 6 rounds of alternating push-ups and reverse lunges, with bike calories as a buy-in. Each round: 30s bike (7/5 cal), max push-ups, 30s rest, 30s bike (7/5 cal), max reverse lunges, 30s rest. Total work time: 6 minutes, total rest: 6 minutes. Movement breakdown per round: - Bike calories (7/5): Should take 12-20 seconds for most athletes, leaving 10-18 seconds of rest within the 30s cap - Push-ups in remaining fatigue: Elite athletes can maintain 15-20 reps in early rounds, degrading to 10-15 in later rounds due to cumulative fatigue - Reverse lunges: Less fatiguing than push-ups, elite athletes can maintain 20-25 reps per round with minimal degradation Round-by-round projection for elite (L9-L10): - Rounds 1-2: 18 push-ups + 24 lunges = 42 reps per round - Rounds 3-4: 15 push-ups + 22 lunges = 37 reps per round (fatigue setting in) - Rounds 5-6: 12 push-ups + 20 lunges = 32 reps per round (significant fatigue) - Total elite range: 330-360 reps This workout is similar to high-volume bodyweight circuits but with structured rest. The bike buy-in creates pre-fatigue but also provides brief recovery between movements. Compared to Angie (400 total reps in 15-20 minutes), this workout's 6-minute time domain with rest periods should allow for higher rep rates but lower total volume. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

Push-Up and Reverse Lunge are bodyweight gymnastics movements (2/3), Bike is monostructural cardio (1/3), no weightlifting movements present