Workout Description

Why This Workout Is Medium

This workout features moderate loads (50/35 DB) with manageable rep schemes and built-in rest periods. The 30-second work caps prevent excessive fatigue accumulation, while 30-second rests allow partial recovery between efforts. The movements (lunges, push-ups, bike) don't significantly interfere with each other. Seven rounds creates volume but the structure keeps intensity controlled. Most average CrossFitters can complete this as prescribed without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume front-racked lunges and push-ups with short rest periods will heavily tax upper body and leg muscular endurance.
• Endurance (7/10): Seven rounds of bike calories with minimal rest creates significant cardiovascular demand, though 30-second caps limit pure aerobic stress.
• Speed (6/10): Quick transitions between bike and strength movements, plus fast cycling through reps within 30-second windows, demand high movement speed.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for lunges, while push-ups test relative strength endurance rather than maximal force.
• Flexibility (3/10): Front-racked position requires shoulder and thoracic mobility, lunges demand hip and ankle range of motion for proper depth.
• Power (3/10): Bike calories require some explosive output, but the AMRAP format after biking shifts focus to sustained muscular output.

Movements

• Air Bike
• Push-Up
• Front Rack Lunge

Benchmark Notes

This workout consists of 7 rounds alternating between two 30-second intervals: (1) 7/5 cal bike + max front racked DB lunges, and (2) 7/5 cal bike + max push-ups, with 30 seconds rest between intervals. Since it's scored as 'Reps', we're tracking total repetitions of lunges and push-ups combined across all rounds. Movement Analysis: - Assault bike calories: 7 cals (male) takes ~12-15 seconds for elite, ~18-22 seconds for recreational - Front racked DB lunges (50/35): ~1.5-2 sec per rep when fresh, holding DBs in front rack position adds core fatigue - Push-ups: ~1-1.5 sec per rep when fresh - 30-second rest between intervals provides partial recovery Round-by-round breakdown for elite male athlete: Rounds 1-2: Bike leaves ~15-18 seconds for lunges/push-ups. Fresh state: ~10-12 lunges, ~12-15 push-ups per interval Rounds 3-4: Fatigue multiplier 1.1-1.2x, grip fatigue from DB work affects push-ups: ~8-10 lunges, ~10-12 push-ups Rounds 5-6: Fatigue multiplier 1.2-1.3x, significant shoulder/core fatigue: ~6-8 lunges, ~8-10 push-ups Round 7: Fatigue multiplier 1.3-1.5x, near failure: ~4-6 lunges, ~6-8 push-ups Total elite estimate: ~55-70 lunges + ~70-85 push-ups = ~125-155 total reps Recreational athletes will get fewer reps per interval due to slower bike times and movement efficiency. This workout is most similar to high-rep bodyweight/DB conditioning work. Using Cindy (20-min AMRAP) as a loose anchor where L10 gets 25-30 rounds (375-450 total reps over 20 minutes), but this workout is much shorter (14 minutes total) with forced bike calories reducing available work time. Final targets: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Front Rack Lunge (weighted movement with external load), Push-Up (bodyweight gymnastics movement). Equal distribution with slight rounding to weightlifting.