6 ROUNDS:1 Minute AMRAP: Double UndersREST 1 Minutes1 Minute AMRAP: Alternating Reverse Lunges with Sandbag (100/70)*REST 1 Minute1 Minute AMRAP: Calorie BikeREST 1 Minute.*Sandbag should be over 1 shoulder. Change shoulders each round.
Movements
Alternating Reverse Lunge
Calorie Bike
Double-Under
Benchmark Notes
This workout consists of 6 rounds of 3 different 1-minute AMRAPs with 1-minute rest between each station. Total workout time is 17 minutes (6 minutes work + 11 minutes rest). Round breakdown: Double Unders - Round 1: 60 reps (1 per second), Round 2: 55 reps (fatigue), Round 3: 50 reps; total 165 reps. Alternating Reverse Lunges with Sandbag - Round 1: 25 reps (2.4 sec/rep), Round 2: 22 reps (fatigue + shoulder switch), Round 3: 20 reps; total 67 reps. Calorie Bike - Round 1: 20 calories (3 sec/cal), Round 2: 18 calories (fatigue), Round 3: 16 calories; total 54 calories. Total combined reps: 286 for average athlete. Applied 15% fatigue per round and accounted for equipment transitions. Elite athletes can maintain higher intensity with less fatigue degradation, while beginners experience greater fatigue and lower movement efficiency.
6 ROUNDS:1 Minute AMRAP: Double UndersREST 1 Minutes1 Minute AMRAP: with Sandbag (100/70)*REST 1 Minute1 Minute AMRAP: Calorie BikeREST 1 Minute.*Sandbag should be over 1 shoulder. Change shoulders each round.
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
This workout consists of 6 rounds of 3 different 1-minute AMRAPs with 1-minute rest between each station. Total workout time is 17 minutes (6 minutes work + 11 minutes rest). Round breakdown: Double Unders - Round 1: 60 reps (1 per second), Round 2: 55 reps (fatigue), Round 3: 50 reps; total 165 reps. Alternating Reverse Lunges with Sandbag - Round 1: 25 reps (2.4 sec/rep), Round 2: 22 reps (fatigue + shoulder switch), Round 3: 20 reps; total 67 reps. Calorie Bike - Round 1: 20 calories (3 sec/cal), Round 2: 18 calories (fatigue), Round 3: 16 calories; total 54 calories. Total combined reps: 286 for average athlete. Applied 15% fatigue per round and accounted for equipment transitions. Elite athletes can maintain higher intensity with less fatigue degradation, while beginners experience greater fatigue and lower movement efficiency.
