Workout Description
Why This Workout Is Hard
The Assault AirBike is the primary limiter — 90 total calories across two efforts is a massive cardiovascular demand. The 7-minute cap on Part 1 (45 cals + 45 DB snatches) will push most average athletes to their limit. Only 2 minutes of rest before repeating similar volume with burpees compounds fatigue significantly. Movements are accessible, preventing a 'Very Hard' rating, but the AirBike volume and compressed rest make this unambiguously Hard.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Two rounds of 21-15-9 AirBike calories within 7-minute caps creates intense cardiovascular demand. The AirBike is one of the most brutal cardio tools, taxing the aerobic and anaerobic systems heavily across both intervals.
- Stamina (7/10): Forty-five total reps per movement across two rounds — snatches, burpees, and AirBike calories — demands sustained muscular output. Accumulated fatigue from the first block bleeds into the second, making muscular endurance critical.
- Speed (7/10): Hard 7-minute time caps on both blocks create urgency. Fast transitions between AirBike and ground movements are essential. Athletes must sprint-pace both intervals strategically, as the clock stops for no one and rest is pre-built in.
- Power (6/10): The dumbbell snatch is inherently explosive, requiring hip extension and an aggressive pull. Burpee jumps add plyometric output. Both movements reward powerful cycling, especially under fatigue pressure of a timed format.
- Strength (3/10): The 50/35 lb dumbbell snatch introduces moderate loading, requiring some posterior chain and shoulder strength. However, the workout is primarily metabolic, and loads aren't heavy enough to classify this as a strength-dominant stimulus.
- Flexibility (3/10): Dumbbell snatches demand a functional hip hinge and overhead lockout, requiring moderate shoulder and hip mobility. Burpees add minor thoracic demand. No extreme range of motion requirements exist across either workout block.
Movements
- Air Bike
- Burpee
- Dumbbell Snatch
Modality Profile
Three movements, one from each modality: Burpee (G), Air Bike (M), Dumbbell Snatch (W). Even three-way split results in 33/33/34.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | Two rounds of 21-15-9 AirBike calories within 7-minute caps creates intense cardiovascular demand. The AirBike is one of the most brutal cardio tools, taxing the aerobic and anaerobic systems heavily across both intervals. |
| Stamina | 7/10 | Forty-five total reps per movement across two rounds — snatches, burpees, and AirBike calories — demands sustained muscular output. Accumulated fatigue from the first block bleeds into the second, making muscular endurance critical. |
| Strength | 3/10 | The 50/35 lb dumbbell snatch introduces moderate loading, requiring some posterior chain and shoulder strength. However, the workout is primarily metabolic, and loads aren't heavy enough to classify this as a strength-dominant stimulus. |
| Flexibility | 3/10 | Dumbbell snatches demand a functional hip hinge and overhead lockout, requiring moderate shoulder and hip mobility. Burpees add minor thoracic demand. No extreme range of motion requirements exist across either workout block. |
| Power | 6/10 | The dumbbell snatch is inherently explosive, requiring hip extension and an aggressive pull. Burpee jumps add plyometric output. Both movements reward powerful cycling, especially under fatigue pressure of a timed format. |
| Speed | 7/10 | Hard 7-minute time caps on both blocks create urgency. Fast transitions between AirBike and ground movements are essential. Athletes must sprint-pace both intervals strategically, as the clock stops for no one and rest is pre-built in. |
With a running clock, complete the following from 0:00-7:00 minutes: For Time: 21-15-9• Calorie Assault AirBike• Dumbbell Snatch (50/35 lb)- Rest 2 minutes from 7:00-9:00 minutes on the running clock. Complete the following from 9:00-16:00 minutes:For Time: 21-15-9• Calorie Assault AirBike• Burpees