Workout Description

Why This Workout Is Hard

This workout combines three demanding segments with minimal recovery. The 50/35 calorie bike creates significant leg fatigue before attempting a 5RM weighted pull-up, compromising strength performance. The 10-minute AMRAP maintains high intensity with grip-demanding pull-ups followed by push-ups and more biking. The final segment repeats the bike volume when already fatigued, then tests push-up capacity under extreme fatigue. The cumulative effect and continuous nature make this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume pull-ups and push-ups across multiple segments will severely test upper body muscular endurance, especially with grip fatigue accumulation.
• Endurance (8/10): Three separate 10-minute segments with high calorie bike demands create significant cardiovascular stress and aerobic capacity requirements throughout the session.
• Strength (6/10): 5RM weighted pull-up test provides moderate strength demand, while bodyweight movements require relative strength endurance rather than maximal force.
• Speed (6/10): AMRAP format demands efficient transitions and consistent cycling speed, especially managing fatigue between bike calories and bodyweight movements.
• Flexibility (3/10): Standard range of motion for pull-ups, push-ups, and cycling position. No extreme mobility demands but requires basic shoulder flexibility.
• Power (2/10): Primarily sustained efforts rather than explosive movements. Kipping pull-ups have some power component but overall emphasis is endurance-based.

Movements

• Push-Up
• Weighted Pull-Up
• Hand-Release Push-Up
• Kipping Pull-Up
• Bike

Benchmark Notes

This complex workout has three distinct sections scored separately as 'Reps', so I'll analyze the total rep potential across all sections. Section 1 (10 min cap): 50/35 cal bike + 5RM weighted pull-up attempts. The bike work takes 2:30-4:00 for most athletes, leaving 6-7.5 minutes for weighted pull-up attempts. Elite athletes might accumulate 15-25 attempts, intermediate 10-15, novice 5-10. Section 2 (10 min AMRAP): 6 kipping pull-ups + 12 hand release push-ups + 15/12 cal bike per round. Each round takes approximately 90-120 seconds fresh (pull-ups 8-12 sec, push-ups 15-20 sec, bike 45-60 sec, transitions 15-20 sec). Elite athletes complete 7-8 rounds (126-144 total reps), intermediate 5-6 rounds (90-108 reps), novice 3-4 rounds (54-72 reps). Section 3 (10 min cap): 50/35 cal bike + AMRAP push-ups. Bike work again takes 2:30-4:00, leaving 6-7.5 minutes for push-ups. Elite athletes might achieve 200-300 push-ups, intermediate 120-180, novice 60-100. Total rep calculation: Elite (L9-L10): 25 + 144 + 300 = 469-500+ reps. Advanced (L7-L8): 20 + 126 + 250 = 396-460 reps. Intermediate (L5-L6): 15 + 90 + 150 = 255-340 reps. Novice (L2-L3): 8 + 54 + 80 = 142-220 reps. Beginner (L1): 5 + 36 + 60 = 101-180 reps. This workout heavily favors upper body endurance and bike efficiency. The scoring as 'Reps' suggests all movements across all sections count toward the total. Final targets: L10: 500+ reps, L5: 340 reps, L1: 180 reps.

Modality Profile

5 movements total: Bike (M), Weighted Pull Up (W), Kipping Pull Up (G), Hand-Release Push-Up (G), Push-Up (G). 3 gymnastics movements (60%), 1 monostructural (20%), 1 weightlifting (20%).