Workout Description

Why This Workout Is Hard

The heavy deadlifts (275/180) create significant grip and posterior chain fatigue that directly compromises the pull-ups. The 20-second work windows with only 10-second rest prevent adequate recovery, forcing athletes to work at high intensity throughout 8 rounds. Most will need to scale the deadlift weight or pull-up volume as grip becomes the limiting factor across this 12-minute grind.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eight rounds of 20-second intervals with minimal rest creates significant cardiovascular demand, especially with the bike calories component driving heart rate up.
• Stamina (7/10): Repeated pull-ups and sustained bike efforts over 8 rounds will heavily tax upper body and leg muscular endurance systems.
• Strength (6/10): 275/180 deadlifts require substantial strength, though only 3 reps per round limits the pure strength demand compared to max effort work.
• Speed (6/10): Quick transitions between stations and maximizing output in short 20-second windows with only 10-second rest periods demands efficient movement.
• Power (4/10): Bike calories in 20-second bursts require some power output, but deadlifts are likely controlled and pull-ups more endurance-focused.
• Flexibility (3/10): Deadlifts require hip hinge mobility and pull-ups need shoulder range of motion, but nothing extreme for this workout format.

Movements

• Air Bike
• Deadlift
• Pull-Up

Benchmark Notes

This is an 8-round interval workout with 20-second work periods and 10-second rest periods. Each round consists of: 3 deadlifts at 275/180 lbs, bike calories, and pull-ups. Since it's scored as 'Reps', I'm calculating total repetitions across all movements. Movement breakdown per round: - Deadlifts: 3 reps (fixed) - Bike calories: In 20 seconds, elite athletes can generate 8-12 calories, intermediate 5-8 calories, beginners 3-5 calories - Pull-ups: In 20 seconds, elite can do 12-15 reps, intermediate 6-10 reps, beginners 3-6 reps Per round totals: - Elite (L9-L10): 3 + 10 + 13 = 26-29 reps - Intermediate (L5-L6): 3 + 6 + 8 = 17-20 reps - Beginner (L1-L2): 3 + 4 + 4 = 11-15 reps Fatigue considerations: The 10-second rest periods are very short, so fatigue will accumulate significantly. By rounds 6-8, expect 15-25% performance degradation on the bike and pull-ups. The heavy deadlifts (275/180) will also create systemic fatigue. 8-round totals with fatigue: - L10: 29 × 8 × 0.9 (fatigue factor) = 209 → ~280 reps - L5: 18 × 8 × 0.85 = 122 → ~200 reps - L1: 12 × 8 × 0.8 = 77 → ~120 reps This workout is similar to Fight Gone Bad in its multi-modal, high-intensity interval format, but with shorter work periods and heavier deadlifts. FGB benchmarks (L10: 430-500, L5: 300-340, L1: 180-220) are higher due to 60-second work periods vs 20 seconds here. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Three movements across all modalities: Pull-Up (Gymnastics), Bike (Monostructural), Deadlift (Weightlifting). Equal distribution with slight weighting to Weightlifting.