Workout Description

Why This Workout Is Hard

This workout combines multiple challenging factors: 10 rounds of high-intensity intervals with moderate-heavy deadlifts performed under significant cardiovascular stress. The 30-second cap creates time pressure, forcing athletes to rush through calories to maximize deadlift reps. The jumping trap bar deadlifts become exponentially harder as fatigue accumulates from the bike, while 60 seconds isn't enough recovery between rounds. Most athletes will need to scale the weight significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max rep deadlifts after bike calories for 10 rounds will heavily tax posterior chain muscular endurance and grip stamina.
• Endurance (7/10): Ten rounds of bike calories followed by deadlifts with only 60 seconds rest creates significant cardiovascular demand and aerobic stress.
• Power (6/10): Jumping trap bar deadlifts are inherently explosive, requiring power production even when fatigued from the bike calories.
• Speed (5/10): 30-second caps create urgency for bike calories, but 60-second rest allows some recovery between intense intervals.
• Strength (4/10): 135/95lb trap bar deadlifts require moderate strength but the focus shifts to endurance due to max rep format.
• Flexibility (3/10): Trap bar deadlifts and biking require moderate hip and ankle mobility but nothing extreme for this workout.

Movements

• Air Bike
• Trap Bar Jump

Scaling Options

Reduce bike calories to 8/5 or 6/4. Drop trap bar deadlift weight to 115/75 or use regular barbell deadlifts at 95/65. Consider reducing to 8 rounds if conditioning is limited. Sub assault bike if trap bar unavailable. Beginners can do dumbbell deadlifts at 35/25 lbs.

Scaling Explanation

Scale if you can't hit 10/7 calories in under 20 seconds or if deadlift weight compromises speed and form. Priority is maintaining explosive movement quality and hitting the intended work-to-rest ratio. Target is feeling winded but not completely gassed by round 5, with rounds 8-10 being genuinely challenging.

Intended Stimulus

High-intensity glycolytic intervals targeting power endurance and lactate buffering capacity. Each 30-second work period creates a sprint-like stimulus with 2:1 rest-to-work ratio allowing partial recovery. Primary challenge is maintaining explosive movement quality under accumulating fatigue across 10 rounds.

Coach Insight

Target 10/7 calories in first 15 seconds to leave 15 seconds for max deadlifts. Start conservative on bike pace to avoid early leg fatigue. Keep deadlifts light and bouncy - think speed over load. Aim for 8-12 reps per round early, expect 5-8 in later rounds. Quick transitions are key - step off bike immediately at 10/7 calories. Focus on hip hinge pattern, not knee bend on deadlifts.

Benchmark Notes

This workout has 10 rounds with 30-second bike (10/7 cal) followed by max jumping trap bar deadlifts (135/95), with 60-second rest between rounds. Analysis: Round 1-2 (fresh): 10 cal bike takes 12-15 sec, leaving 15-18 sec for deadlifts. At 1.5 sec/rep, expect 10-12 reps per round = 20-24 total. Round 3-4 (1.1x fatigue): Bike takes 13-17 sec, deadlifts slow to 1.65 sec/rep, 8-10 reps per round = 16-20 more. Round 5-6 (1.2x fatigue): Bike takes 14-18 sec, deadlifts at 1.8 sec/rep, 7-9 reps per round = 14-18 more. Round 7-8 (1.3x fatigue): Bike takes 16-20 sec, deadlifts at 2.0 sec/rep, 5-7 reps per round = 10-14 more. Round 9-10 (1.5x fatigue): Bike takes 18-23 sec, deadlifts at 2.3 sec/rep, 3-5 reps per round = 6-10 more. Total range: 66-86 reps for average athletes. Elite athletes maintain better pace throughout (170+ reps), while beginners struggle with bike efficiency and deadlift speed (45-65 reps). The 60-second rest allows partial recovery but accumulated fatigue significantly impacts later rounds.

Modality Profile

Two modalities present: Bike (monostructural cardio) and Jumping Trap Bar Deadlift (weightlifting with external load). Equal 50/50 split between M and W.