Workout Description

Why This Workout Is Medium

While 225/155lb deadlifts are heavy for many athletes, the 20-second work caps severely limit volume (likely 8-12 reps max per round). The 40-second rest periods provide adequate recovery between movements and rounds. The bike and push-ups are manageable intensities. The structure prevents significant fatigue accumulation - athletes work hard for brief periods but recover well. Most CrossFitters can complete this as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Short work intervals repeated five times will heavily tax muscular endurance, particularly in deadlifts and push-ups under fatigue.
• Endurance (7/10): Five rounds of 20-second intervals with 40-second rest creates significant cardiovascular demand, especially with the bike calories and compound movements.
• Strength (6/10): 225/155 deadlifts require substantial strength, though the 20-second cap limits total volume and shifts focus toward strength-endurance.
• Speed (6/10): Success depends on rapid transitions between stations and maintaining high intensity during the brief 20-second work windows.
• Power (4/10): Bike calories demand some explosive output, and deadlifts can be performed with speed, but 20-second caps limit pure power expression.
• Flexibility (3/10): Deadlifts require hip hinge mobility and push-ups need shoulder range, but nothing extreme for this movement selection.

Movements

• Air Bike
• Push-Up
• Deadlift

Benchmark Notes

This is a 5-round interval workout with 20-second work periods and 40-second rest periods, scored by total reps across all movements (bike calories + deadlifts + push-ups). Each round follows the pattern: 20s bike calories, 40s rest, 20s deadlifts (225/155), 40s rest, 20s push-ups, 40s rest. Movement analysis: Bike calories in 20s: Elite athletes can generate 12-15 calories, intermediate 8-10 calories, beginners 5-7 calories. The short duration favors power output. Deadlifts at 225/155 in 20s: This is moderate-heavy loading. Elite athletes can maintain 8-12 reps per round, intermediate 5-8 reps, beginners 3-5 reps. The weight will cause significant fatigue accumulation. Push-ups in 20s: Elite athletes can sustain 15-20 reps per round early, dropping to 10-15 later. Intermediate athletes 10-15 early, 8-12 later. Beginners 6-10 early, 4-8 later. Fatigue pattern: Round 1-2 at full capacity, Round 3 shows 10-15% decline, Rounds 4-5 show 20-30% decline due to cumulative fatigue, especially from the deadlifts. The 40-second rest periods provide partial recovery but not full restoration. Total rep calculation: Elite (L9-L10): R1-2: 15+10+18=43 per round, R3: 13+9+16=38, R4-5: 12+8+14=34. Total ≈ 43+43+38+34+34 = 192 reps, scaling to ~360 for L9. Intermediate (L5): R1-2: 10+6+12=28 per round, R3: 9+5+10=24, R4-5: 8+4+9=21. Total ≈ 28+28+24+21+21 = 122 reps, scaling to ~240 for L5. Beginner (L1): R1-2: 6+3+7=16 per round, R3: 5+3+6=14, R4-5: 4+2+5=11. Total ≈ 16+16+14+11+11 = 68 reps, scaling to ~120 for L1. This workout is similar to Fight Gone Bad in its multi-modal, high-intensity interval format, but shorter duration and different movements. FGB anchor shows L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps for a 15-minute workout. Our workout is much shorter (10 minutes total, 5 minutes work) so proportionally lower totals are expected. Final targets: L10: ~360 reps, L5: ~240 reps, L1: ~120 reps.

Modality Profile

Three movements across all modalities: Push-Up (Gymnastics bodyweight), Bike (Monostructural cardio), Deadlift (Weightlifting with external load). Equal distribution with slight rounding to W.