Workout Description

Why This Workout Is Medium

This workout combines moderate-intensity intervals with built-in recovery. The 30-second bike efforts are manageable, and the 1-minute AMRAPs use light-moderate weights (50/35 DB) with fundamental movements. The 30-second rest periods prevent excessive fatigue accumulation. While the 6 rounds create some volume, the work-to-rest ratio and movement selection keep this accessible for average CrossFitters without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume overhead lunges and push-ups on dumbbells across multiple rounds will heavily tax upper body and leg muscular endurance capabilities.
• Endurance (7/10): Six rounds of bike intervals with minimal rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Flexibility (6/10): Overhead reverse lunges demand significant hip, ankle, and shoulder mobility while maintaining proper positioning throughout the movement pattern.
• Speed (6/10): Fast transitions between bike and floor work, plus rapid cycling through lunges and push-ups within time constraints demands quick movement execution.
• Power (5/10): Bike intervals require explosive leg drive for maximum calories, while other movements are more strength-endurance focused than purely explosive.
• Strength (4/10): Moderate dumbbell loads for overhead lunges and bodyweight push-ups provide meaningful strength stimulus without being maximal effort work.

Movements

• Push-Up
• Air Bike

Benchmark Notes

This workout is scored by total reps completed across 6 rounds. Each round consists of: 30 seconds max calorie bike, then 1 minute AMRAP of 10 overhead DB alt reverse lunges (50/35) + 10 push-ups on DBs, followed by 30 seconds rest. Total work time is 9 minutes (6 x 1.5 min per round). For the bike portion, elite athletes can sustain 18-22 cal/30sec, intermediate 12-16 cal/30sec, beginners 8-12 cal/30sec. For the AMRAP portion, the combination of overhead DB reverse lunges and push-ups on DBs creates significant shoulder and core fatigue. Fresh state: overhead DB lunges take ~1.5 sec/rep, push-ups on DBs take ~2 sec/rep, so one complete cycle (20 reps) takes ~35 seconds fresh. In a 60-second window, elite athletes might complete 1.5-1.7 cycles (30-34 reps), intermediate 1.2-1.4 cycles (24-28 reps), beginners 0.8-1.1 cycles (16-22 reps). However, fatigue accumulates significantly across rounds. Round 1-2: 1.0x multiplier, Round 3-4: 1.15x multiplier, Round 5-6: 1.3x multiplier. The 30-second rest between rounds provides partial recovery but not full. Total rep calculation: Elite (L9-L10): 22 cal/round bike + 32 reps/round AMRAP early, degrading to 25 reps/round late = ~420 total reps. Intermediate (L5): 14 cal/round bike + 26 reps/round AMRAP early, degrading to 20 reps/round late = ~300 total reps. Beginner (L1-L2): 10 cal/round bike + 18 reps/round AMRAP early, degrading to 14 reps/round late = ~180 total reps. This workout has similarities to Fight Gone Bad in its multi-station, high-intensity rep accumulation format, but is shorter duration. The benchmark spreads reflect the high variability in both bike output and gymnastics capacity under fatigue. Final targets: L10: ~420 reps, L5: ~300 reps, L1: ~180 reps.

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Overhead Dumbbell Reverse Lunge (weighted external load), and Push-Up (bodyweight gymnastics). Equal distribution with slight weighting toward weightlifting.