Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal recovery. The 30-second cap forces athletes to work at maximum capacity across three different energy systems (bike power, explosive lifting, bodyweight endurance) with only 60 seconds rest. The dumbbell snatches become increasingly difficult as grip and shoulders fatigue from burpees, while the bike calories demand immediate power output when already compromised. Eight rounds amplifies this cumulative stress considerably.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 30-second caps with max burpees create extreme urgency for fast transitions and rapid movement cycling to maximize work capacity within time constraints.
• Endurance (8/10): Eight rounds of 30-second intervals with 60-second rest creates significant cardiovascular demand, testing aerobic power and recovery capacity between high-intensity efforts.
• Power (8/10): Power snatches are explosive by nature, bike sprints require high power output, and burpees demand rapid transitions creating high power demands throughout.
• Stamina (7/10): Continuous cycling through bike calories, power snatches, and max burpees for 30 seconds per round challenges muscular endurance across multiple movement patterns.
• Flexibility (6/10): Power snatches require significant shoulder and hip mobility, while burpees demand full-body range of motion through multiple planes of movement.
• Strength (4/10): Moderate dumbbell loads for power snatches provide some strength demand, but the focus is more on sustained output than maximal force production.

Movements

• Air Bike
• Burpee
• Dumbbell Snatch

Benchmark Notes

This is an 8-round interval workout with 30-second work periods and 60-second rest. Each round consists of: 6/4 Cal Bike, 4 DB Alt Power Snatch (50/35), MAX Burpees. Since it's scored as 'Reps', we're tracking total burpees completed across all 8 rounds. Movement breakdown per round: - 6/4 Cal Bike: ~8-12 seconds for elite, 12-18 seconds for recreational - 4 DB Alt Power Snatch (50/35): ~8-12 seconds for elite, 12-16 seconds for recreational - Remaining time for burpees: Elite gets ~10-14 seconds, recreational gets ~0-6 seconds Burpee capacity in remaining time: - Elite (10-14 sec): 3-4 burpees per round - Advanced (6-10 sec): 2-3 burpees per round - Intermediate (2-6 sec): 1-2 burpees per round - Novice (0-2 sec): 0-1 burpees per round Fatigue considerations: The bike and snatches will accumulate fatigue, reducing burpee output in later rounds. Early rounds might yield 4-5 burpees for elite athletes, while later rounds drop to 2-3. Total burpee estimates: - L10 (Elite): 35-40 burpees across 8 rounds - L5 (Average): 20-25 burpees across 8 rounds - L1 (Novice): 8-15 burpees across 8 rounds This workout is similar to interval-based conditioning workouts but focuses on maximizing one movement (burpees) after completing fixed work. The 60-second rest allows for some recovery but the cumulative fatigue from bike and snatches limits burpee output. Final targets: L10: ~280 burpees, L5: ~200 burpees, L1: ~120 burpees

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Dumbbell Alternating Power Snatch (weightlifting with external load), and Burpee (gymnastics bodyweight movement). Equal distribution with slight emphasis on weightlifting.