Workout Description
5 Rounds for Time
5 Deadlifts (185/135 lb)
5 Power Cleans (185/135 lb)
5 Bar-Over Burpees/ Bent-Over Rows (185/135 lb)
5 Babell Push-Ups
5 Bar-Over Burpees
25 calorie Assault Air Bike
Why This Workout Is Hard
Five rounds combining heavy barbell work, burpee variations, and high-calorie bike sprints. Tests strength, power, and anaerobic capacity.
Benchmark Times for Furious Five
- Elite: <33:15
- Advanced: 33:15-29:46
- Intermediate: 29:46-25:31
- Beginner: >25:31
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Power cleans are a primary power movement. Deadlifts and explosive burpees also contribute. Assault bike sprints demand high power output.
- Stamina (8/10): Cycling heavy deadlifts, power cleans, and bent-over rows (all at 185/135 lb) for 5 reps each per round, plus barbell push-ups and burpees, tests strength-stamina and endurance under load.
- Strength (8/10): All barbell movements use a heavy load (185/135 lb), making this a test of strength endurance across multiple lifts.
- Endurance (7/10): Five rounds combining heavy barbell work, burpee variations, and high-calorie bike sprints create a significant anaerobic and cardiovascular challenge.
- Speed (6/10): Fast cycling of barbell movements, quick burpees, and aggressive bike sprints are key for a good time.
- Flexibility (3/10): Requires mobility for deadlifts, cleans, and rows, as well as basic push-up/burpee mechanics.
Modality Profile
A balanced chipper with weightlifting (Deadlifts, Power Cleans, Bent-Over Rows), gymnastics (Push-Ups, Burpees), and monostructural (Assault Air Bike) components.
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