Workout Description

Why This Workout Is Very Hard

This workout combines 80% 1RM loads (very heavy) with continuous 16-minute AMRAPs and no built-in recovery. The bench press at 80% will severely limit rounds, then immediately transitions to rowing under fatigue. The second AMRAP compounds this with heavy deadlifts after already being fatigued, followed by high-intensity bike calories. The combination of maximal strength demands with metabolic conditioning creates multiple simultaneous limiting factors that only experienced athletes can handle.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy bench press and deadlifts at 80% 1RM are primary strength demands, requiring near-maximal force production capabilities.
• Endurance (7/10): 16-minute AMRAP with rowing and biking creates significant cardiovascular demand, though partner format allows brief recovery periods between efforts.
• Stamina (6/10): Moderate rep ranges of heavy lifts combined with cardio intervals tests muscular endurance, particularly in posterior chain and cardiovascular system.
• Speed (4/10): Partner format creates natural pacing with transitions between strength and cardio stations, requiring steady rhythm rather than sprint cycling.
• Flexibility (3/10): Standard range of motion for bench press and deadlifts, with basic positioning requirements for rowing and biking movements.
• Power (2/10): Primarily strength-endurance focused with minimal explosive movement requirements; rowing provides some power element but not dominant.

Movements

• Air Bike
• Bench Press
• Deadlift
• Row

Benchmark Notes

This is a 16-minute partner AMRAP with two distinct phases: Phase 1 (Bench Press + Row) and Phase 2 (Deadlift + Bike). Each partner alternates between strength work at 80% 1RM and cardio. Let me break this down: Phase 1 Analysis: - 5 Bench Press @ 80% 1RM: This is heavy loading requiring singles or doubles, approximately 45-60 seconds per partner including rest - 250m Row: Approximately 50-65 seconds per partner - Total Phase 1 time per round: 3.5-4.5 minutes for both partners Phase 2 Analysis: - 5 Deadlifts @ 80% 1RM: Similar to bench press, 45-60 seconds per partner - 12/8 Calorie Bike: Approximately 30-45 seconds per partner - Total Phase 2 time per round: 2.5-3.5 minutes for both partners Combined round time: 6-8 minutes per complete round (both phases) Fatigue considerations: - 80% 1RM loading means significant CNS fatigue accumulation - Grip fatigue from deadlifts will impact later rounds - Cardio elements provide some recovery but maintain elevated heart rate - Partner format allows brief rest periods Using Fight Gone Bad as a reference anchor (3 rounds total reps: L10 430-500, L5 300-340, L1 180-220), but adjusting for the longer time domain and strength emphasis. The 16-minute time cap with heavy strength work suggests lower round counts than typical AMRAPs. Projected performance: - Elite athletes (L10): 11+ rounds - can maintain consistent pace with minimal strength degradation - Average athletes (L5): 6-7 rounds - noticeable slowdown in later rounds due to strength fatigue - Novice athletes (L1): 3-4 rounds - significant rest needed between heavy sets Final targets: L10: 11+ rounds, L5: 6-7 rounds, L1: 3-4 rounds

Modality Profile

4 movements total: Bench Press, Row, and Deadlift are weightlifting (3/4 = 75%), Bike is monostructural cardio (1/4 = 25%), no gymnastics movements present