Workout Description

Why This Workout Is Medium

This workout features moderate weights (75/55) that most CrossFitters can handle, with basic movements and manageable volume. The 12-minute time cap prevents excessive fatigue accumulation. While the bike-to-barbell transitions create some interference and the continuous format builds fatigue, the combination remains accessible. The limiting factor will likely be muscular endurance rather than strength or skill, keeping it in medium territory for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Continuous cycling between bike and barbell movements with moderate rep schemes will heavily tax muscular endurance, especially grip and shoulders.
• Endurance (7/10): 12-minute AMRAP with bike calories creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (6/10): Push press is inherently explosive, and bike sprints can be powerful, creating moderate power demands throughout.
• Speed (6/10): AMRAP format rewards quick transitions between bike and barbell, plus efficient cycling of movements for maximum rounds.
• Strength (4/10): 75/55lb loads provide moderate strength demand for push press and rows, but not maximal strength requirements.
• Flexibility (3/10): Push press requires overhead mobility and Pendlay rows need hip hinge flexibility, but nothing extreme.

Movements

• Air Bike
• Push Press
• Row

Benchmark Notes

This 12-minute AMRAP consists of alternating 10-calorie bike segments with 10 push presses (75/55) and 10 Pendlay rows (75/55). Each round totals 40 reps plus 20 calories. I'll analyze this by breaking down movement times and applying fatigue. Movement Analysis: - 10 Cal Bike: 15-25 seconds fresh (varies by power output) - 10 Push Presses (75/55): 20-30 seconds fresh (2-3 sec per rep) - 10 Pendlay Rows (75/55): 20-30 seconds fresh (2-3 sec per rep) - Transitions: 3-8 seconds between movements Round Breakdown: Round 1 (fresh): Bike 18s + PP 22s + Bike 18s + Rows 22s + transitions 12s = ~92 seconds Round 2: +10% fatigue = ~101 seconds Round 3: +20% fatigue = ~110 seconds Round 4: +30% fatigue = ~120 seconds Round 5: +40% fatigue = ~129 seconds Round 6: +50% fatigue = ~138 seconds Round 7: +60% fatigue = ~147 seconds Cumulative times: R1=92s, R2=193s, R3=303s, R4=423s, R5=552s, R6=690s, R7=837s (13:57 - beyond time cap) This suggests elite athletes complete 6+ rounds, intermediate athletes 4-5 rounds, and beginners 2-3 rounds in 12 minutes. I referenced Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as the closest anchor, where L10 achieves 25-30 rounds, L5 achieves 15-18 rounds, and L1 achieves 6-8 rounds. However, this workout has heavier loading (75/55 vs bodyweight), bike calories instead of pull-ups, and a shorter time domain (12 vs 20 minutes). The barbell work and bike fatigue significantly reduce round completion compared to Cindy's bodyweight movements. Adjusting from Cindy: The heavy barbell work and metabolic demand from biking reduces rounds by approximately 75% compared to Cindy's pace. This gives us L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds. Final targets - L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Bike and Row are monostructural cardio movements (2/3 = 67%), Push Press is a weightlifting movement with external load (1/3 = 33%), no gymnastics movements present