Workout Description

Why This Workout Is Hard

The 50/35lb weights create significant loading on both Bulgarian split squats and weighted pull-ups, with no built-in recovery over 14 minutes. The alternating legs requirement adds coordination fatigue to the split squats, while weighted pull-ups become increasingly difficult as grip and lat strength deteriorate. The bike calories provide minimal recovery between demanding weighted movements, creating substantial accumulation of lower body and upper body fatigue simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume unilateral leg work and weighted pull-ups will heavily tax muscular endurance, particularly in the posterior chain and grip strength.
• Endurance (7/10): 14-minute AMRAP with continuous cycling demands significant cardiovascular endurance, especially with the bike calories creating sustained aerobic stress throughout.
• Strength (6/10): 50/35lb weighted pull-ups and Bulgarian split squats with load require moderate strength levels, more than bodyweight but not maximal.
• Speed (5/10): AMRAP format requires efficient transitions between bike, split squats, and pull-ups while maintaining sustainable pace for maximum rounds completed.
• Flexibility (4/10): Bulgarian split squats demand good hip flexor and ankle mobility, while weighted pull-ups require shoulder and thoracic spine range of motion.
• Power (2/10): Minimal power demands as movements are strength-endurance focused rather than explosive; bike calories are steady-state rather than sprint efforts.

Movements

• Air Bike
• Weighted Pull-Up
• Bulgarian Split Squat

Scaling Options

Reduce weight to 35/25 lbs or use bodyweight movements. Sub regular pull-ups or banded pull-ups for weighted. Reduce bike calories to 8/6. Consider 5 Bulgarian split squats per leg if 7 causes form breakdown. Advanced athletes can increase weight to 70/50 lbs or add reps.

Scaling Explanation

Scale if you can't perform 3+ strict pull-ups or if Bulgarian split squats cause knee pain. Priority is maintaining movement quality and consistent pacing over the full 14 minutes. Target is completing movements unbroken in early rounds with manageable fatigue accumulation.

Intended Stimulus

Moderate-intensity aerobic capacity workout targeting the oxidative energy system over 14 minutes. Primary challenge is muscular endurance and pacing under accumulated fatigue. Tests ability to maintain consistent output across multiple movement patterns while managing lower body and upper body pump.

Coach Insight

Maintain steady 85-90% effort throughout - this isn't a sprint. On the bike, aim for consistent wattage rather than all-out efforts. For Bulgarian split squats, keep torso upright and drive through the front heel - expect significant quad burn by round 3-4. Weighted pull-ups will be the limiting factor - consider singles from round 2 onward to avoid failure. Transition quickly but don't rush setups. Expect 4-6 rounds for most athletes.

Benchmark Notes

14-minute AMRAP with 10/7 cal bike, 7 Bulgarian split squats (50/35), 4 weighted pull-ups (50/35), alternating legs each round. Round breakdown: Round 1 (fresh): Bike 25-35 sec, BSS 14-21 sec (2-3 sec/rep), Pull-ups 12-20 sec (3-5 sec/rep), transitions 10 sec = 61-86 sec total. Round 2: Similar pace with slight fatigue = 65-90 sec. Round 3-4: Fatigue builds, bike becomes harder, pull-ups start breaking, BSS unilateral fatigue increases = 75-105 sec per round. Round 5-6: Significant fatigue, bike 35-50 sec, pull-ups breaking into 2-2 or 3-1, BSS slowing = 85-120 sec per round. Round 7+: Heavy fatigue, frequent rest needed, especially on weighted pull-ups which become limiting factor. Elite athletes (L9-L10) complete 6+ rounds maintaining larger pull-up sets and bike pace. Advanced (L7-L8) get 5-6 rounds with moderate breakdown. Intermediate (L5-L6) achieve 4-5 rounds with significant set breaking. Novice (L2-L4) struggle with weighted movements, complete 2.5-3.5 rounds. Beginners (L1) may need scaling, complete ~2 rounds.

Modality Profile

Three modalities present: Bike (monostructural cardio), Bulgarian Split Squat (bodyweight gymnastics movement), and Weighted Pull-Up (weightlifting due to external load). Even distribution across all three modalities.