Workout Description

Why This Workout Is Easy

This is a team workout with built-in recovery periods. Each athlete works only every third round, getting approximately 2+ minutes of rest between efforts. The 6/4 calories and 6 kettlebell deadlifts at 70/53 are very manageable volumes with light-moderate weight. The work-to-rest ratio heavily favors recovery, preventing fatigue accumulation. Most athletes will complete their individual rounds fresh each time, making this accessible and sustainable.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast transitions between partners and quick cycling through movements are crucial for maximizing rounds in the 13-minute timeframe.
• Endurance (7/10): 13-minute AMRAP with continuous cycling between partners creates sustained cardiovascular demand, though brief individual work periods provide some recovery.
• Stamina (6/10): Repeated rounds of 6 calories and 6 deadlifts will accumulate muscular fatigue, particularly in posterior chain and cardiovascular system.
• Power (5/10): Jumping deadlifts demand explosive hip extension and coordination, while bike calories require moderate power output for efficiency.
• Strength (4/10): Moderate kettlebell load (70/53) for deadlifts provides strength stimulus, but jumping variation and rep scheme emphasize endurance over max strength.
• Flexibility (3/10): Jumping kettlebell deadlifts require hip hinge mobility and ankle flexibility for landing, plus basic bike positioning demands.

Movements

• Air Bike
• Kettlebell Deadlift

Benchmark Notes

This is a 13-minute AMRAP with teams of 3, where each partner completes 6/4 calories on bike + 6 jumping kettlebell deadlifts (70/53) before rotating. Each complete cycle = 1 round. Movement Analysis: - 6/4 Calories on Bike: Elite 12-15 sec, Intermediate 18-22 sec, Recreational 25-30 sec - 6 Jumping KB Deadlifts (70/53): Elite 8-10 sec, Intermediate 12-15 sec, Recreational 18-22 sec - Partner transitions: 3-5 sec between partners Total time per round (all 3 partners): Elite 75-90 sec, Intermediate 105-125 sec, Recreational 150-180 sec In 13 minutes (780 seconds): - Elite teams: 780÷85 = 9.2 rounds - Intermediate teams: 780÷115 = 6.8 rounds - Recreational teams: 780÷165 = 4.7 rounds Fatigue considerations: Bike-to-deadlift transition creates leg fatigue, and grip fatigue accumulates on KB deadlifts. Applied 10-15% degradation after round 4. No direct anchor match, but used Cindy (20-min AMRAP) as reference point and scaled down proportionally for 13-minute duration and team format. Cindy L10: 25-30 rounds in 20 min = 1.25-1.5 rounds/min. This workout's movement complexity and team transitions reduce pace to ~0.67-0.71 rounds/min for elite. Final targets: L10: 8.7+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Two movements: Bike (monostructural cardio) and Kettlebell Deadlift (external load weightlifting). Equal 50/50 split between M and W modalities.