Workout Description
10 Rounds for Time
10 calorie Assault Air Bike
10 Squat Snatches (95/65 lb)
10 Push-Ups
10 Russian Twists (25/15 lb)
Why This Workout Is Medium
Ten rounds combining bike calories, light squat snatches, push-ups, and Russian twists. Tests consistency and work capacity across varied movements.
Benchmark Times for 10×10
- Elite: <33:45
- Advanced: 33:45-31:16
- Intermediate: 31:16-27:31
- Beginner: >27:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): 10 rounds of bike sprints and burpees create a high and sustained cardiovascular demand, characteristic of interval training.
- Stamina (7/10): Muscular stamina is tested in the legs and arms for the bike, and full-body for burpees, repeated across many rounds.
- Speed (7/10): Fast cycling of bike calories and burpee reps, along with quick transitions between movements, is crucial for a good score.
- Power (6/10): Assault bike sprints are power-intensive, and burpees involve an explosive jump and push-up component.
- Flexibility (3/10): Basic range of motion for burpees (hip/chest to deck, full extension) and cycling mechanics.
- Strength (2/10): Primarily bodyweight for burpees and moderate resistance on the bike; not a test of maximal strength.
Modality Profile
A classic CrossFit quartet with one monostructural movement (Assault Bike), one weightlifting movement (Squat Snatch), and two gymnastics movements (Push-Up, Russian Twist). With four distinct movements repeated over 10 rounds, the stimulus is evenly distributed, giving a baseline of 50% Gymnastics, 25% Monostructural, and 25% Weightlifting.
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