This workout combines bike calories and thrusters in a descending ladder format. Movement breakdown: Round 1 (42 cal bike + 21 thrusters): Bike calories at moderate pace take 1.2-2.0 sec each, so 42 calories = 50-84 sec. Thrusters (135/95) at 2-3 sec per rep fresh = 42-63 sec for 21 reps. Round 1 total: 92-147 sec plus 5-10 sec transition. Round 2 (30 cal bike + 15 thrusters): 30 calories with slight fatigue = 40-68 sec. 15 thrusters with 1.1x fatigue multiplier = 33-52 sec. Round 2 total: 73-120 sec plus transition. Round 3 (18 cal bike + 9 thrusters): 18 calories = 24-40 sec. 9 thrusters with 1.2x fatigue = 22-32 sec. Round 3 total: 46-72 sec plus transition. Total estimated times: Elite (L10): 6:00, Advanced (L8): 6:30, Intermediate (L5): 8:30, Novice (L2): 12:00, Scaled (L1): 14:00. The bike-to-thruster transitions require minimal equipment change (3-6 sec each), and the moderate thruster weight allows for larger unbroken sets early but expects breaking in later rounds due to accumulated fatigue.
This workout combines bike calories and thrusters in a descending ladder format. Movement breakdown: Round 1 (42 cal bike + 21 thrusters): Bike calories at moderate pace take 1.2-2.0 sec each, so 42 calories = 50-84 sec. Thrusters (135/95) at 2-3 sec per rep fresh = 42-63 sec for 21 reps. Round 1 total: 92-147 sec plus 5-10 sec transition. Round 2 (30 cal bike + 15 thrusters): 30 calories with slight fatigue = 40-68 sec. 15 thrusters with 1.1x fatigue multiplier = 33-52 sec. Round 2 total: 73-120 sec plus transition. Round 3 (18 cal bike + 9 thrusters): 18 calories = 24-40 sec. 9 thrusters with 1.2x fatigue = 22-32 sec. Round 3 total: 46-72 sec plus transition. Total estimated times: Elite (L10): 6:00, Advanced (L8): 6:30, Intermediate (L5): 8:30, Novice (L2): 12:00, Scaled (L1): 14:00. The bike-to-thruster transitions require minimal equipment change (3-6 sec each), and the moderate thruster weight allows for larger unbroken sets early but expects breaking in later rounds due to accumulated fatigue.
