Workout Description
21-15-9 Calories for Time
Assault Air Bike
Row
Why This Workout Is Medium
A quick sprint couplet combining Assault Bike and Rower calories in the 21-15-9 format. Tests cardiovascular power.
Benchmark Times for Double Trouble
- Elite: <3:36
- Advanced: 4:01-4:46
- Intermediate: 5:31-6:16
- Beginner: >13:01
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Maximizing calorie output on both the Assault Bike and Rower in short bursts demands high power production.
- Speed (8/10): Fast transitions between machines and maintaining high RPM/stroke rate are crucial for a good time in this sprint WOD.
- Endurance (7/10): The 21-15-9 format of bike and row calories is a pure sprint, intensely testing cardiovascular and metabolic capacity in a short duration.
- Stamina (5/10): Primarily a cardiovascular test, but leg and pulling stamina are engaged for the bike and rower respectively, especially at high intensity.
- Strength (2/10): Minimal maximal strength required; focus is on power endurance on the machines.
- Flexibility (1/10): Basic range of motion for biking and rowing mechanics.
Modality Profile
A G/M couplet with a gymnastics movement (Burpees) and a monostructural movement (Double-Unders).
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