Workout Description

Why This Workout Is Hard

This workout creates a brutal combination of anaerobic power and heavy strength under extreme fatigue. The 20-second cap forces maximum intensity on bikes, immediately followed by heavy deadlifts with compromised grip and breathing. While 70 seconds rest seems generous, six rounds accumulate significant fatigue. The work-to-rest ratio (20s work, 70s rest) and heavy loading after high-intensity cardio creates multiple limiting factors simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): MAX reps deadlifts after bike sprints tests muscular endurance under fatigue, with grip and posterior chain stamina heavily challenged across rounds.
• Endurance (7/10): Six rounds of 20-second intervals with 70-second rest creates significant cardiovascular demand through repeated high-intensity efforts and incomplete recovery.
• Strength (6/10): 225/155 deadlifts require substantial strength, though the MAX rep format shifts focus from pure strength to strength-endurance under time pressure.
• Speed (6/10): Quick transitions from bike to barbell and fast cycling of deadlifts within the 20-second cap are crucial for maximizing reps.
• Power (4/10): Bike sprints require explosive leg power, but deadlifts become more grinding under fatigue, creating mixed power demands throughout.
• Flexibility (3/10): Deadlifts demand hip hinge mobility and hamstring flexibility, while bike position requires basic hip and ankle range of motion.

Movements

• Air Bike
• Deadlift

Benchmark Notes

This workout consists of 6 rounds of 20-second intervals with bikes (10/8 cal) followed by max deadlifts (225/155) with 70 seconds rest between rounds. Since it's scored by total reps, I'm calculating total deadlift repetitions completed across all 6 rounds. Movement breakdown per round: - Bikes: 10/8 calories in 20 seconds is achievable for most athletes (moderate pace on assault bike takes ~12-20 seconds for this volume) - Remaining time for deadlifts: Minimal to none in most rounds, as the bike work will consume most/all of the 20-second window - Primary scoring comes from deadlift reps during any leftover seconds This format is essentially a bike conditioning workout with occasional deadlift opportunities. Elite athletes might complete the bike calories in 12-15 seconds, leaving 5-8 seconds for 1-2 deadlifts per round. Average athletes will use the full 20 seconds on bikes with no deadlift time. Fatigue considerations: - Rounds 1-2: Fresh, best chance for deadlift reps (1.0x) - Rounds 3-4: Moderate fatigue from bike intervals (1.1x slower) - Rounds 5-6: Significant fatigue, bike work takes longer (1.2-1.3x slower) Estimated deadlift opportunities: - Elite (L9-L10): 2 reps rounds 1-2, 1 rep rounds 3-4, 0-1 reps rounds 5-6 = 6-10 total reps per round = 36-60 total - Advanced (L7-L8): 1-2 reps rounds 1-2, 0-1 reps rounds 3-6 = 2-6 total reps = 12-36 total - Intermediate (L5-L6): 0-1 reps rounds 1-3, 0 reps rounds 4-6 = 0-3 total reps = 0-18 total - Novice (L1-L4): Bike work consumes full 20 seconds most rounds = 0-10 total reps The 70-second rest allows for recovery between rounds but the short work interval heavily favors the bike portion. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

Two modalities present: Bike (monostructural cardio) and Deadlift (weightlifting with external load). Split evenly at 50% each.