Workout Description

Why This Workout Is Medium

A quick couplet of 3 rounds combining Assault Bike calories and light overhead lunges. Tests conditioning and shoulder stability.

Benchmark Times for Rise Above

• Elite: <12:01
• Advanced: 12:01-11:01
• Intermediate: 11:01-9:01
• Beginner: >9:01

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Maximizing speed on the bike and cycling efficiently through overhead lunges with minimal rest is crucial for a good time.
• Endurance (6/10): Three rounds for time of 15 calorie Assault Bike and 30 overhead lunges (75/55 lb). This is a quick, intense couplet testing cardiovascular output on the bike combined with loaded unilateral work that challenges stability and conditioning.
• Stamina (6/10): Cycling bike calories and overhead lunges (75lb) for 3 rounds tests leg/cardio stamina (bike) and shoulder/core/leg stamina for OH lunges. Maintaining stability overhead for 30 lunges per round is key.
• Power (6/10): Assault Bike sprints demand high power output. Driving up from lunges can be powerful. The WOD tests power-endurance in short bursts.
• Flexibility (5/10): Requires good shoulder, thoracic, and hip mobility for overhead lunges. Basic biking mechanics.
• Strength (4/10): Overhead lunges with 75/55 lbs are a moderate load that tests unilateral leg strength, core stability, and shoulder strength/stability. Biking power comes from leg drive.

Modality Profile

A couplet of a monostructural movement (Bike) and a weightlifting movement (OH Lunge). The stimulus is evenly split between M and W.

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