Workout Description
For Coffee:5RFT:15 Cal AA10 Burpees
Why This Workout Is Hard
The Assault Bike is CrossFit's most brutal cardio machine — 15 calories demands genuine effort, leaving lungs burning before transitioning directly into burpees, which are themselves a full-body cardio movement. Both movements share similar energy systems with no natural recovery built in. Across 5 rounds (~8-13 minutes), the cumulative cardiovascular demand is severe. No skill barrier or heavy loading, but the metabolic compounding of these two movements keeps intensity punishingly high throughout.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): The Assault Air Bike is a premier cardiovascular tool, and burpees sustain elevated heart rate throughout. Five rounds of continuous aerobic demand makes this a strong cardio conditioning test.
- Stamina (6/10): Fifty total burpees and 75 calories on the bike challenge full-body muscular endurance. The combination of repetitive pushing, hinging, and cycling creates meaningful muscular fatigue across all five rounds.
- Speed (6/10): The For Time format incentivizes hard pacing across all five rounds. Fast transitions between bike and burpees, combined with the relatively short total workload, rewards those who push cycling pace aggressively.
- Power (4/10): Burpee jump efforts and aggressive bike sprints introduce moderate power demand. Athletes who push hard on the bike and stay explosive off the floor will benefit from short power bursts each round.
- Strength (1/10): No external loading is present. Both movements are bodyweight or machine-based cyclical work. Minimal maximal force production is required to complete this workout.
- Flexibility (1/10): Burpees require basic hip hinge and floor-to-stand range of motion. The bike demands minimal mobility. No extreme positions or significant flexibility requirements are present.
Movements
- Air Bike
- Burpee
Modality Profile
Two movements across two modalities: Burpee is Gymnastics (bodyweight movement), Air Bike is Monostructural (cyclical cardio). 1 G + 1 M = 50/50 split.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The Assault Air Bike is a premier cardiovascular tool, and burpees sustain elevated heart rate throughout. Five rounds of continuous aerobic demand makes this a strong cardio conditioning test. |
| Stamina | 6/10 | Fifty total burpees and 75 calories on the bike challenge full-body muscular endurance. The combination of repetitive pushing, hinging, and cycling creates meaningful muscular fatigue across all five rounds. |
| Strength | 1/10 | No external loading is present. Both movements are bodyweight or machine-based cyclical work. Minimal maximal force production is required to complete this workout. |
| Flexibility | 1/10 | Burpees require basic hip hinge and floor-to-stand range of motion. The bike demands minimal mobility. No extreme positions or significant flexibility requirements are present. |
| Power | 4/10 | Burpee jump efforts and aggressive bike sprints introduce moderate power demand. Athletes who push hard on the bike and stay explosive off the floor will benefit from short power bursts each round. |
| Speed | 6/10 | The For Time format incentivizes hard pacing across all five rounds. Fast transitions between bike and burpees, combined with the relatively short total workload, rewards those who push cycling pace aggressively. |
For Coffee:5RFT:15 Cal AA10 Burpees
Difficulty:
Hard
Modality:
G
M
Your Scores: