Workout Description

Why This Workout Is Hard

While bench press and deadlifts are manageable individually, the combination of ascending percentage loads (90% in final round), partner format preventing self-pacing, penalty system creating pressure, and cumulative fatigue across 5 rounds creates significant challenge. The 1.5-minute caps force athletes into uncomfortable territory at higher percentages, while the calorie bike becomes brutal after heavy lifting. Most average athletes will struggle with the final rounds' load demands.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary focus on maximum force production with loads reaching 90% across bench press and deadlifts, making this a strength-dominant workout.
• Stamina (6/10): Multiple rounds of bench press and deadlifts with decreasing reps but increasing loads will challenge muscular endurance, especially in later rounds.
• Speed (5/10): Each 1.5-minute cap requires efficient transitions and steady pacing, particularly during the bike intervals to maximize calorie accumulation.
• Endurance (4/10): The bike intervals provide moderate cardiovascular demand, but rest periods between lifting stations allow for recovery, limiting pure aerobic stress.
• Flexibility (3/10): Standard bench press and deadlift positions require basic mobility, with no extreme range of motion demands throughout the workout.
• Power (2/10): Limited explosive movement; bench press and deadlifts are strength-focused, while bike intervals emphasize sustained output over explosive bursts.

Movements

• Air Bike
• Bench Press
• Deadlift

Scaling Options

Reduce percentages by 10-15% across all rounds (50%, 60%, 70%, 75%, 80%). Substitute dumbbell bench press or push-ups for those lacking barbell bench experience. Replace deadlifts with Romanian deadlifts or kettlebell deadlifts for technique concerns. Reduce bike time to 1 minute if conditioning is limited. Consider reducing to 3-4 rounds for newer athletes.

Scaling Explanation

Scale if athlete cannot maintain proper form at prescribed percentages or lacks experience with percentage-based training. Priority is completing all reps with good technique over hitting specific loads. Athletes should be able to complete at least 8 strict reps at their 60% load when fresh. If bike conditioning is poor, reduce time to maintain intensity without compromising subsequent lifting rounds.

Intended Stimulus

Strength-endurance hybrid targeting phosphagen and glycolytic systems over moderate duration. Emphasizes maximal strength under fatigue with descending rep ladders at increasing loads. The bike intervals create active recovery while maintaining metabolic demand. Tests ability to maintain technique and power output as loads increase and reps decrease.

Coach Insight

Start conservatively on Round 1 (60%) to establish movement patterns. Focus on controlled eccentric phases during bench and deadlifts to minimize energy waste. Partners should communicate rest needs between stations. On bike intervals, aim for consistent pace rather than all-out sprints - you need leg strength for subsequent deadlifts. Failed reps are costly (-10 calories each), so choose loads that allow completion of all prescribed reps with 1-2 reps in reserve. Rest 30-60 seconds between exercises within each round.

Benchmark Notes

This is a partner workout with 5 rounds, each partner performing 3 movements (bench press, deadlifts, bike calories) with decreasing reps (10,8,6,4,2) and increasing loads (60%-90% 1RM). The workout is scored on total calories earned from the bike portion, with penalties for failed strength reps. Analysis: Each partner completes 30 total strength reps (10+8+6+4+2 per movement × 2 movements) plus max calories on bike. For the bike portions: Round 1 (fresh, 90 seconds): 18-25 calories per person. Round 2 (slight fatigue): 16-22 calories. Round 3 (moderate fatigue): 14-20 calories. Round 4 (high fatigue): 12-18 calories. Round 5 (very fatigued): 10-16 calories. Total bike calories per person: 70-101 calories. Combined team total: 140-202 calories. Penalty consideration: At higher loads (85-90%), expect 1-3 failed reps per person in later rounds, resulting in 10-30 calorie penalties. Elite teams maintain form and minimize failures (180+ calories after penalties). Advanced teams have occasional failures (150-180 calories). Intermediate teams struggle with heavy loads and accumulate more penalties (120-150 calories). Recreational teams face significant penalties and lower bike output (90-120 calories). The 1.5-minute caps create urgency that affects both strength performance and transition efficiency to bike work.

Modality Profile

3 movements total: Bench Press and Deadlift are weightlifting (2/3 = 67%), Bike is monostructural (1/3 = 33%), no gymnastics movements present