Workout Description

Why This Workout Is Medium

The 1:1 work-to-rest ratio provides adequate recovery between rounds, preventing excessive fatigue accumulation. DB deadlifts at 50/35 are moderate loads that won't overly tax most athletes. Pull-ups after deadlifts creates some grip interference but manageable volume. The bike calories serve as active recovery. Six rounds creates moderate volume but the built-in rest keeps intensity sustainable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Six rounds of continuous work with max calorie bike creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume deadlifts and pull-ups combined with max effort bike calories will challenge muscular endurance across multiple muscle groups.
• Speed (7/10): One-minute caps create urgency for fast transitions and quick movement cycling to maximize bike calories within time constraints.
• Power (6/10): Max calorie bike intervals demand explosive cycling power, while deadlifts and pull-ups require moderate power output under fatigue.
• Strength (4/10): Moderate dumbbell weight for deadlifts provides some strength stimulus, but not maximal due to higher rep scheme and fatigue.
• Flexibility (3/10): Deadlifts require hip hinge mobility, pull-ups need shoulder flexibility, but nothing extreme or limiting for most athletes.

Movements

• Air Bike
• Dumbbell Deadlift
• Pull-Up

Benchmark Notes

This workout is scored by total calories accumulated across 6 rounds of bike intervals. Each round has a 1-minute work cap with 10 DB deadlifts (50/35), 10 pull-ups, then max calorie bike, followed by 1 minute rest. Movement breakdown per round: DB deadlifts at 50/35 lbs take ~20-25 seconds for 10 reps (2-2.5 sec/rep). Pull-ups take ~15-20 seconds for 10 reps (1.5-2 sec/rep). This leaves 15-25 seconds for bike calories in early rounds. As fatigue accumulates: Round 1-2: 25 seconds bike time = 3-4 calories. Round 3-4: 20 seconds bike time = 2-3 calories (fatigue factor 1.1x). Round 5-6: 15 seconds bike time = 1-2 calories (fatigue factor 1.3x). Elite athletes might maintain 4-3-3-2-2-1 = 15 calories per round across 6 rounds = 90 total calories. Advanced athletes: 3-3-2-2-1-1 = 12 calories per round = 72 total. Intermediate: 3-2-2-1-1-1 = 10 calories per round = 60 total. Novice: 2-2-1-1-1-1 = 8 calories per round = 48 total. Beginner: 2-1-1-1-1-0 = 6 calories per round = 36 total. The workout is primarily limited by the transition speed between movements and maintaining bike power output under fatigue. No direct anchor matches this format, but using bike calorie rates from similar interval workouts. Final targets: L10: 360+ calories, L5: 240 calories, L1: 120 calories.

Modality Profile

Three movements across all modalities: Dumbbell Deadlift (W), Pull-Up (G), and Bike (M). Equal distribution with slight rounding to W.