Workout Description

Why This Workout Is Hard

This workout combines high-intensity cardio with minimal recovery between movements within each round. The 30/20 cal row followed immediately by 20/14 cal bike creates significant cardiovascular fatigue before shuttle runs. While 4 minutes rest between rounds allows recovery, the continuous nature of each 4-minute block and cumulative fatigue across 5 rounds will challenge most athletes' aerobic capacity and mental toughness substantially.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five 4-minute AMRAPs with cardio machines heavily tax aerobic capacity, requiring sustained cardiovascular output across multiple intervals.
• Speed (8/10): AMRAP format demands rapid transitions between machines and explosive shuttle run execution to maximize rounds within time constraints.
• Stamina (7/10): High-volume rowing, biking, and shuttle runs across 5 rounds will challenge muscular endurance, especially in legs and posterior chain.
• Power (6/10): Shuttle runs require explosive starts, stops, and direction changes, while rowing and biking can involve powerful strokes and pedaling.
• Flexibility (3/10): Rowing requires hip hinge mobility, shuttle runs need basic movement patterns, but no extreme range of motion demands.
• Strength (2/10): Minimal strength demands with bodyweight shuttle runs and machine-based cardio requiring no external load or maximal force production.

Movements

• Air Bike
• Shuttle Run
• Row

Benchmark Notes

This workout consists of 5 rounds of 4-minute AMRAPs with 4-minute rest between rounds. Each round includes 30/20 cal row, 20/14 cal bike, then AMRAP 10m shuttle runs. The score is the LOWEST number of shuttle runs completed in any single round. Movement breakdown per round: - 30/20 cal row: Elite ~75-90 sec, Intermediate ~90-120 sec, Recreational ~120-150 sec - 20/14 cal bike: Elite ~30-45 sec, Intermediate ~45-60 sec, Recreational ~60-75 sec - Transition time: ~10-15 sec between movements - Remaining time for shuttle runs: Elite ~135-165 sec, Intermediate ~105-135 sec, Recreational ~75-105 sec Shuttle run analysis (10m = ~20m total per rep with turn): - Each shuttle run: Elite ~4-5 sec, Intermediate ~5-6 sec, Recreational ~6-8 sec - In remaining time: Elite 27-41 reps, Intermediate 17-27 reps, Recreational 9-17 reps Fatigue considerations: - Round 1: Fresh performance - Rounds 2-3: Slight decline due to accumulated fatigue despite 4-min rest - Rounds 4-5: More significant decline, especially in shuttle run capacity - The 4-minute rest allows substantial recovery but doesn't eliminate cumulative fatigue Since score is LOWEST round, athletes will likely see their worst performance in rounds 4-5. The benchmark levels reflect the minimum shuttle runs an athlete would complete in their worst round: L10 (Elite): 95+ shuttle runs in worst round L5 (Average): 55 shuttle runs in worst round L1 (Beginner): 15 shuttle runs in worst round No female-specific levels needed as shuttle runs and cardio work don't typically show the same gender performance gaps as strength movements.

Modality Profile

All three movements (Row, Bike, Shuttle Run) are monostructural cardio activities, making this 100% monostructural with no gymnastics or weightlifting components.