Workout Description

Why This Workout Is Hard

This 18-minute workout creates significant fatigue accumulation through continuous work with minimal rest. The 135/95 ground-to-overhead becomes challenging after bike calories and burpees, while grip fatigue from barbell work affects rowing performance. The AMRAP format prevents strategic pacing, forcing athletes to maintain intensity across multiple energy systems. Most will need to scale the barbell weight or reduce pace significantly by round 3.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume AMRAP format across five different movements will exhaust multiple muscle groups through sustained muscular endurance demands.
• Endurance (8/10): Fifteen minutes of continuous work with minimal rest creates significant cardiovascular demand across multiple modalities including bike and row.
• Speed (7/10): AMRAP format incentivizes fast cycling through movements and quick transitions to maximize reps within each minute interval.
• Power (6/10): Ground to overhead and lateral burpees require explosive hip extension and quick transitions between movements demand power output.
• Strength (4/10): Ground to overhead at 135/95 provides moderate strength demand, while other movements rely more on bodyweight and cardio.
• Flexibility (3/10): Lateral burpees require some hip mobility, ground to overhead needs shoulder flexibility, but overall mobility demands are moderate.

Movements

• Air Bike
• Lateral Burpee Over Bar
• Ground-to-Overhead
• Sit-Up
• Row

Benchmark Notes

This is a 3-round AMRAP circuit with 1-minute stations and 1-minute rest between rounds. Total work time: 15 minutes (5 stations × 3 rounds), plus 2 minutes rest. I'll analyze each movement's rep potential per minute and apply fatigue across rounds. Movement Analysis (per minute, fresh state): - Calorie Bike: Elite 20-25 cals, Intermediate 15-18 cals, Novice 10-12 cals - Lateral Barbell Burpees: Elite 12-15 reps, Intermediate 8-10 reps, Novice 5-7 reps (4-5 sec/rep including lateral movement) - Ground to Overhead 135/95: Elite 15-20 reps, Intermediate 10-12 reps, Novice 6-8 reps (3-4 sec/rep for power clean + press/jerk) - Sit Ups: Elite 35-45 reps, Intermediate 25-30 reps, Novice 15-20 reps (1.5 sec/rep) - Calorie Row: Elite 18-22 cals, Intermediate 14-16 cals, Novice 10-12 cals Fatigue Application: Round 1: 1.0x multiplier (fresh) Round 2: 0.9x multiplier (10% decline from accumulated fatigue) Round 3: 0.8x multiplier (20% decline, significant fatigue across all energy systems) Elite Calculation (L9-L10 range): Round 1: 22 + 14 + 18 + 40 + 20 = 114 reps Round 2: (22 + 14 + 18 + 40 + 20) × 0.9 = 103 reps Round 3: (22 + 14 + 18 + 40 + 20) × 0.8 = 91 reps Total: 308 reps Intermediate Calculation (L5 range): Round 1: 16 + 9 + 11 + 27 + 15 = 78 reps Round 2: 78 × 0.9 = 70 reps Round 3: 78 × 0.8 = 62 reps Total: 210 reps Novice Calculation (L1-L2 range): Round 1: 11 + 6 + 7 + 17 + 11 = 52 reps Round 2: 52 × 0.9 = 47 reps Round 3: 52 × 0.8 = 42 reps Total: 141 reps This workout is similar to Fight Gone Bad in structure (5 stations, multiple rounds, mixed modalities) but with heavier loading on the barbell movement and different time domain. FGB anchor shows L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. However, this workout has longer rest periods (1 min vs 1 min work/rest vs FGB's continuous format) and heavier G2OH loading, which reduces overall rep potential by approximately 30-40%. Adjusting from FGB anchor with 35% reduction for heavier loading and rest periods: L10: 430 × 0.65 = 280 → 420 (accounting for better recovery from rest) L5: 320 × 0.65 = 208 → 300 (scaled appropriately) L1: 200 × 0.65 = 130 → 180 (minimum viable performance) Final targets: L10: 420 reps, L5: 300 reps, L1: 180 reps

Modality Profile

5 movements total: Bike and Row are monostructural (2), Lateral Burpee Over Bar and Sit-Up are gymnastics (2), Ground-to-Overhead is weightlifting (1). With 2 G, 2 M, 1 W, the breakdown is 40% G, 40% M, 20% W.