Workout Description

Why This Workout Is Very Hard

This 32-minute workout combines heavy loading (80% 1RM) with continuous work in partner format. The bench press at 80% is extremely demanding, especially for 16 minutes of repeated efforts. Following immediately with heavy deadlifts at 80% creates massive fatigue accumulation across major muscle groups. Partner format means minimal rest between sets. Most athletes will fail to maintain 80% loads throughout, and the combination of maximal strength demands with endurance creates multiple simultaneous limiting factors.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Bench press and deadlifts at 80% 1RM are near-maximal efforts requiring high force production and neural recruitment.
• Endurance (6/10): 16-minute AMRAP format with rowing and biking creates moderate cardiovascular demand, though heavy lifting provides rest periods between cardio segments.
• Stamina (4/10): Low rep counts (5 reps) on heavy lifts don't challenge muscular endurance significantly, though accumulated fatigue builds over 16 minutes.
• Speed (4/10): Partner format allows recovery time, reducing urgency. Transitions between lifting and cardio create moderate pacing demands.
• Flexibility (3/10): Standard range of motion for bench press and deadlifts, plus basic positioning for rowing and biking movements.
• Power (3/10): Heavy deadlifts require some explosive hip drive, but 80% loads emphasize strength over pure power output.

Movements

• Air Bike
• Bench Press
• Deadlift
• Row

Scaling Options

Reduce loads to 70-75% 1RM for bench and deadlift if technique degrades. Substitute push-ups for bench press if no equipment available. Row can be reduced to 200m, bike to 10/6 calories. Consider reducing time domain to 12-14 minutes if athletes are newer. DB bench press or goblet squats can substitute for barbell movements.

Scaling Explanation

Scale loads if athlete cannot maintain proper form for all 5 reps or if they're failing reps before round 3. Priority is quality movement over prescribed percentages. Athletes should complete 4+ full rounds in each AMRAP section. If cardio intervals take longer than 90 seconds consistently, reduce distance/calories to maintain intended work-to-rest ratio.

Intended Stimulus

Moderate-duration workout targeting both strength and cardiovascular endurance across two distinct time domains. The heavy bench press and deadlift work (80% 1RM) develops maximal strength and power, while the rowing and biking intervals challenge the oxidative and glycolytic energy systems. This creates a hybrid strength-conditioning stimulus that tests ability to maintain heavy lifting performance while managing metabolic fatigue.

Coach Insight

Plan rest periods strategically - partners should aim for 45-60 seconds rest between sets to maintain quality at 80% loads. Focus on explosive concentric phases for both bench and deadlift to maintain power output. On cardio intervals, maintain steady sustainable pace rather than sprinting - aim for 85-90% effort to allow recovery between rounds. Bench press should be controlled tempo, deadlifts focus on hip hinge mechanics. Quick transitions between partners are crucial for maximizing rounds.

Benchmark Notes

This is a 16-minute partner AMRAP with two phases: Phase 1 (Bench Press + Row) and Phase 2 (Deadlifts + Bike). Analysis per round: Round 1 timing - Bench Press (5 reps @ 80%): 15-20 sec per partner (30-40 sec total), 250m Row: 50-70 sec per partner (100-140 sec total), Deadlifts (5 reps @ 80%): 15-20 sec per partner (30-40 sec total), Bike (12/8 cal): 20-30 sec per partner (40-60 sec total). Total round time: 200-260 seconds (3.3-4.3 minutes). With partner format, one works while other rests, creating natural recovery. Fatigue progression: Rounds 1-2 at base pace (1.0x), Rounds 3-4 with 10-15% slowdown, Rounds 5+ with 20-30% degradation due to heavy loading at 80% 1RM. Transitions between movements: 5-10 seconds. Elite athletes complete 10+ rounds maintaining form and speed, intermediate athletes 6-8 rounds with noticeable fatigue, beginners 2-4 rounds with significant rest periods. The 80% loading means minimal set breaking but longer individual rep times.

Modality Profile

4 movements total: Bench Press (W), Row (W), Deadlift (W), Bike (M). Three weightlifting movements and one monostructural cardio movement results in 75% weightlifting and 25% monostructural.