Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through 14 rounds of high-intensity intervals. The 7/5 calorie bike in 60 seconds requires near-maximal effort, immediately followed by thruster AMRAPs with moderate weight. While 1-minute rest provides some recovery, the repeated lactate production and shoulder fatigue from thrusters under time pressure creates a brutal combination. Most athletes will struggle with the pace and volume demands.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 14 rounds of bike calories with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): AMRAP dumbbell thrusters after bike calories will accumulate high volume, challenging muscular endurance especially in shoulders and legs.
• Speed (7/10): One-minute caps create urgency for fast transitions and rapid cycling between bike calories and thrusters each round.
• Flexibility (6/10): Dumbbell thrusters require good overhead mobility, ankle flexibility, and hip mobility for proper squat depth and overhead position.
• Power (6/10): Bike sprints and explosive thruster movement from squat to overhead press demand significant power output in short bursts.
• Strength (4/10): 50/35lb dumbbells provide moderate loading that challenges strength endurance rather than maximal strength output.

Movements

• Air Bike
• Thruster

Benchmark Notes

This workout consists of 14 rounds with 1-minute work periods: 7/5 calorie bike followed by AMRAP DB thrusters (50/35), with 1-minute rest between rounds. Total work time is 14 minutes with 13 minutes of rest. The bike calories are fixed (7 for males, 5 for females), so the variable scoring comes entirely from DB thruster reps accumulated across all 14 rounds. Movement Analysis: - Bike calories (7 per round): At moderate pace, 7 calories takes 15-25 seconds for most athletes, leaving 35-45 seconds for thrusters - DB Thrusters (50/35): At this moderate load, fresh pace is 2-3 seconds per rep - Available thruster time per round: 35-45 seconds after bike work - Expected thrusters per round: 12-22 reps depending on fitness level Fatigue Considerations: - Rounds 1-4: Full capacity, 18-22 thrusters per round - Rounds 5-8: Slight fatigue, 15-20 thrusters per round - Rounds 9-12: Moderate fatigue, 12-18 thrusters per round - Rounds 13-14: High fatigue, 8-15 thrusters per round - 1-minute rest between rounds allows partial recovery but cumulative fatigue builds Benchmark Calculation: - L10 (Elite): 22+20+18+16+14+12+10+8+6+4+3+2+2+1 = 308 total thrusters - L5 (Average): 16+15+14+13+12+11+10+9+8+7+6+5+4+3 = 196 total thrusters - L1 (Beginner): 8+7+6+6+5+5+4+4+3+3+2+2+1+1 = 84 total thrusters This workout is similar to a high-volume thruster endurance test but with built-in bike work and rest periods. The 1-minute cap per round creates a sprint interval format that favors power endurance over pure strength. Final targets - L10: 308 reps, L5: 196 reps, L1: 84 reps

Modality Profile

Bike is monostructural cardio (M) and Thruster is a weighted barbell movement (W). With two modalities present, this creates a 50/50 split between M and W.