Workout Description

Why This Workout Is Medium

Ninety total machine calories with very low movement complexity but a high-intensity, sub-12-minute time domain. Work density is modest (no external load), while the 21-15-9 scheme slightly tempers difficulty via descending sets. The result is a fast, uncomfortable sprint for the lungs and legs without technical barriers, yielding a solid medium overall challenge for most athletes.

Benchmark Times for Double Trouble

• Elite: <5:20
• Advanced: 6:20-7:20
• Intermediate: 8:30-9:40
• Beginner: >14:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Quick cadence and fast transitions determine success. The short time domain rewards high turnover and smart surges without extended rest between efforts.
• Endurance (6/10): Primarily aerobic with sustained breathing and heart rate demand across two monostructural modalities. Duration is short-to-moderate, so it challenges cardio without requiring long-range endurance like 5K runs or extended rowing pieces.
• Power (5/10): Strong drive per stroke/rev boosts calories per minute. Athletes benefit from powerful bursts, especially on the opening 21s, while balancing that output to avoid redlining too early.
• Stamina (4/10): Repeated leg and hip-drive efforts tax local muscular endurance in quads, glutes, and posterior chain. Descending sets reduce total sustained volume, limiting prolonged fatigue compared to longer chipper-style workouts.
• Strength (1/10): No external loading or maximal force demands. Output is limited by conditioning capacity and leg fatigue rather than absolute strength or heavy lifting ability.
• Flexibility (1/10): Basic positions on both machines with minimal range-of-motion requirements. Proper posture and hip hinge awareness matter, but no advanced mobility is required.

Movements

• Air Bike
• Row

Scaling Options

Scale to: 15-12-9 calories each machine • 21-15-9 on one machine only (row or bike) • Keep 21-15-9 but cap each station at 60/45/30 seconds to preserve intensity

Scaling Explanation

These options maintain a fast, breathy stimulus by reducing volume, simplifying to a single modality, or limiting work time so athletes keep the intended sprint feel.

Intended Stimulus

Fast and intense machine sprint. The first round should feel aggressive but controlled, with breathing steadily rising. The middle round is the crux—hold a hard pace without slipping. Finish with a near-max push on the 9s. Minimal transition time, smooth strokes and pedal cadence, and a finish-line kick are key.

Coach Insight

Open 21s fast-but-not-max. Aim for a hard sustainable pace you can hold within 10% through the 15s, then empty the tank on the 9s. Most important: transitions. Move immediately and start the first few calories at a strong cadence to reestablish pace. Avoid spiking too hot on the bike, sloppy rowing strokes, and long chalk-water breaks.

Benchmark Notes

Times reflect a short, high-output sprint on two machines. Beginners may touch the time cap; intermediates should finish around 9–10 minutes; advanced athletes target 6–8 minutes; elites can push near 5–6 minutes with aggressive but sustainable pacing and quick transitions.

Modality Profile

This workout is purely monostructural: all work occurs on the Assault Bike and the rower. There is no gymnastics or external loading. Intensity and pacing stem from machine output, stroke rate, and cadence rather than technical skill or barbell cycling.

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