Workout Description

Why This Workout Is Medium

This workout features simple movements (bike/push-ups) with generous rest periods (70 seconds between rounds). The 20-second work cap prevents excessive fatigue accumulation, and the bike-to-push-ups transition allows upper body recovery during biking. While 8 rounds creates moderate volume, the work-to-rest ratio (1:3.5) provides ample recovery. Most average CrossFitters can maintain intensity throughout without significant scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eight rounds of 20-second bike intervals with 70-second rest creates significant cardiovascular demand through repeated anaerobic efforts with incomplete recovery.
• Stamina (7/10): Push-ups performed to failure after bike sprints tests upper body muscular endurance under fatigue across multiple rounds.
• Speed (7/10): Fast transitions between bike and push-ups are crucial; maximizing reps in 20-second windows demands high movement speed.
• Power (6/10): Bike sprints require explosive leg power output, though push-ups are more strength-endurance focused than explosive.
• Strength (2/10): Minimal strength demand with bodyweight push-ups and bike resistance; focus is on endurance rather than maximal force production.
• Flexibility (1/10): Basic range of motion required for push-ups and cycling position; no significant mobility demands.

Movements

• Air Bike
• Push-Up

Benchmark Notes

This workout consists of 8 rounds of 20-second intervals with bikes (10/8 calories) followed by max push-ups, with 70 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total repetitions completed across all rounds. Movement breakdown per round: - Bikes: 10 calories for males, 8 for females in 20 seconds is aggressive but achievable for most athletes (roughly 30 cal/min pace) - Push-ups: After completing bike calories, remaining time in the 20-second window is used for max push-ups Timing analysis: - Elite athletes can complete 10 bike calories in 12-15 seconds, leaving 5-8 seconds for push-ups (2-4 reps) - Intermediate athletes need 15-18 seconds for bike calories, leaving 2-5 seconds for push-ups (1-2 reps) - Novice athletes may need the full 20 seconds just for bike calories, getting 0-1 push-ups Fatigue considerations: - Rounds 1-2: Full capacity - Rounds 3-4: 10% degradation in bike efficiency, push-up capacity drops - Rounds 5-6: 20% degradation, significant push-up decline - Rounds 7-8: 30-40% degradation, minimal push-ups possible Estimated total reps per level: - L10 (Elite): 280 reps (35 reps/round average - mostly bike calories with some push-ups) - L5 (Intermediate): 200 reps (25 reps/round average - bike calories plus minimal push-ups) - L1 (Novice): 120 reps (15 reps/round average - struggling to complete bike calories) The 70-second rest allows for reasonable recovery between rounds, preventing complete breakdown but not full recovery. This workout is primarily limited by cardiovascular capacity and the ability to maintain bike pace while preserving energy for push-ups. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Two movements: Bike (monostructural cardio) and Push-Up (bodyweight gymnastics). Equal 50/50 split between M and G modalities.