Workout Description
For Time
50/35 calorie Bike
50 Ring Push-Ups
Why This Workout Is Medium
A quick couplet combining bike calories with challenging ring push-ups. Tests cardiovascular output and pushing strength/stability.
Benchmark Times for Bikeage
- Elite: <14:01
- Advanced: 14:01-10:01
- Intermediate: 10:01-7:01
- Beginner: >7:01
Training Focus
This workout develops the following fitness attributes:
- Speed (7/10): Maximizing speed on the bike and cycling efficiently through ring push-ups with minimal rest is crucial for a good 'For Time' score in this short WOD.
- Stamina (6/10): Performing 50 ring push-ups after a hard bike effort will significantly tax chest, shoulder, and tricep muscular endurance, as well as core stability due to the rings.
- Power (6/10): Biking for 50/35 calories demands high power output. Explosive ring push-ups can contribute, but focus is often on controlled reps due to instability.
- Endurance (5/10): A quick couplet combining 50/35 bike calories with 50 ring push-ups. Tests cardiovascular output on the bike followed by challenging upper body pushing strength/stability. Short duration, high intensity.
- Strength (4/10): Ring push-ups are more challenging than regular push-ups, requiring good relative upper body pressing strength and stability. Biking power comes from leg drive.
- Flexibility (2/10): Requires basic mobility for biking and push-ups. Ring push-ups may demand slightly more shoulder stability/ROM.
Modality Profile
An M/W couplet with a monostructural movement (Bike Erg) and a weightlifting movement (Front Squat Lunges, Thrusters).
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