Workout Description

Why This Workout Is Easy

This is a team relay format with built-in rest periods - each athlete works roughly 3-4 minutes total over 10 minutes. The kettlebell deadlifts at 70/53lbs are light, and jumping deadlifts reduce loading further. Low bike calories provide active recovery. The relay structure prevents fatigue accumulation, making this accessible to most CrossFitters without scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Relay format with team transitions and short work intervals emphasizes quick movement cycling and minimal transition times to maximize team performance.
• Endurance (7/10): Ten minutes of continuous relay work with minimal rest creates significant cardiovascular demand, especially with the bike calories requiring sustained aerobic output.
• Stamina (6/10): Moderate rep ranges repeated over ten minutes will challenge muscular endurance, particularly in the posterior chain from deadlifts and legs from biking.
• Power (5/10): Jumping component of the deadlifts adds explosive hip extension demand, while bike calories require some power output for efficient cycling.
• Strength (4/10): Kettlebell deadlifts at 70/53lbs provide moderate loading that challenges strength endurance rather than maximal strength, especially when jumping is added.
• Flexibility (3/10): Jumping kettlebell deadlifts require hip hinge mobility and ankle flexibility, while biking demands basic hip and knee range of motion.

Movements

• Air Bike
• Kettlebell Deadlift

Benchmark Notes

This is a 10-minute AMRAP team relay with 3 people rotating through 5 jumping KB deadlifts (70/53) + 6/4 calorie bike. Each person completes one full round before rotating. Movement analysis: Jumping KB deadlifts at 70/53 lbs take approximately 2-3 seconds per rep when fresh (5 reps = 10-15 seconds). The 6/4 calorie bike takes 12-20 seconds for males, 15-25 seconds for females. Total round time per person: 22-35 seconds fresh. With 3-person rotation, each athlete gets 45-70 seconds rest between rounds. This substantial rest keeps fatigue minimal compared to individual AMRAPs. Team dynamics add 2-3 seconds per handoff. Expected round times: Round 1-3: 25-30 sec, Round 4-6: 28-32 sec, Round 7+: 30-35 sec with slight fatigue. In 10 minutes (600 seconds), elite teams complete 18-20 total rounds (6-7 per person), average teams 12-15 rounds (4-5 per person), novice teams 9-12 rounds (3-4 per person). This aligns with team-based AMRAP patterns where rest periods maintain higher output than individual efforts. Final targets - L10: 13+ rounds, L5: 9 rounds, L1: 4-5 rounds.

Modality Profile

Two modalities present: Kettlebell Deadlift (weightlifting with external load) and Bike (monostructural cardio), resulting in 50/50 split between W and M