Workout Description

Why This Workout Is Hard

This workout combines high-volume burpees with challenging gymnastics movements in a continuous format. The 36 burpees over dumbbells will significantly elevate heart rate and create fatigue before attempting 54 chest-to-bar pull-ups, which require upper body strength and coordination. The alternating dumbbell snatches add shoulder fatigue, while the bike provides minimal recovery. The continuous nature prevents adequate rest between demanding movements, making this challenging for average athletes.

Benchmark Times for Part Time

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of burpees (36 total), pull-ups (54 total), and alternating snatches will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Three rounds of continuous work with burpees, pull-ups, snatches, and bike creates significant cardiovascular demand with minimal rest periods.
• Speed (7/10): Fast transitions between movements and maintaining high cycling speed on burpees and snatches is crucial for competitive times.
• Flexibility (6/10): Burpees require full body mobility, DB snatches demand overhead flexibility, and chest-to-bar pull-ups need shoulder range of motion.
• Power (6/10): Burpees and DB snatches are explosive movements requiring power generation, while pull-ups demand some power for chest contact.
• Strength (4/10): Dumbbell snatches at 50/35 and chest-to-bar pull-ups require moderate strength, but not maximal loads or heavy lifting.

Movements

• Air Bike
• Chest-to-Bar Pull-Up
• Burpee
• Dumbbell Snatch

Benchmark Notes

This workout consists of two distinct parts: Part A (3 rounds of 12 burpees over DB + 18 chest-to-bar pull-ups) and Part B (3 rounds of alternating DB snatches 50/35 + 18/12 cal bike). I'll analyze each part separately then combine. Part A Analysis: - 12 Burpees over DB per round: 4 sec/rep fresh = 48 sec, with fatigue: Round 1: 48s, Round 2: 53s (1.1x), Round 3: 58s (1.2x) = 159 sec total - 18 Chest-to-Bar Pull-ups per round: 2 sec/rep fresh = 36 sec, with fatigue and grip interference from burpees: Round 1: 45s (1.25x), Round 2: 54s (1.5x), Round 3: 65s (1.8x) = 164 sec total - Transitions between movements: 3 transitions × 5 sec = 15 sec - Part A Total: 159 + 164 + 15 = 338 sec Part B Analysis: - Alternating DB Snatches 50/35: Assuming 20 total reps per round at 2.5 sec/rep fresh = 50 sec, with fatigue: Round 1: 50s, Round 2: 55s (1.1x), Round 3: 60s (1.2x) = 165 sec total - 18/12 Cal Bike per round: Elite ~1 cal/sec, recreational ~0.6 cal/sec. Using 18 cal for male: Round 1: 20s, Round 2: 22s, Round 3: 24s = 66 sec total - Transitions: 6 transitions × 4 sec = 24 sec - Part B Total: 165 + 66 + 24 = 255 sec Transition between Part A and Part B: 10 sec Total Workout Time: 338 + 255 + 10 = 603 sec This workout is most similar to Helen (3 rounds with mixed modalities) but with higher skill gymnastics movements. Helen L5 benchmark is 630-690 sec, and this workout has similar volume but more challenging movements (chest-to-bar vs regular pull-ups, DB snatches vs KB swings). The calculated 603 sec aligns well with Helen's L5 range. Final benchmarks based on Helen scaling with adjustment for movement difficulty: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

4 movements total: Burpee and Chest-to-Bar Pull-Up are Gymnastics (50%), Bike is Monostructural (25%), and Dumbbell Snatch is Weightlifting (25%)