Workout Description

Why This Workout Is Very Hard

200lb front squats are heavy for most athletes, and the ascending ladder with no rest between rounds creates brutal accumulation. The bike provides minimal recovery while maintaining fatigue. By rounds 4-5, athletes face 8-10 heavy front squats with compromised legs and core stability. The combination of heavy loading with high-rep, continuous format pushes this beyond typical 'Hard' workouts into Very Hard territory.

Benchmark Times for Assaulted By Bike And Front Squat

• 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): Accumulating 30 front squats at 200lbs tests serious leg stamina, while bike calories add upper body and core muscular endurance demands.
• Strength (8/10): 200lb front squats represent substantial loading that will challenge maximal strength capacity, especially as fatigue accumulates through ascending rep scheme.
• Endurance (7/10): Repeated bike intervals create significant cardiovascular demand, though rest periods during front squats provide some recovery between cardio efforts.
• Flexibility (6/10): Front squats demand significant ankle, hip, and thoracic spine mobility, while front rack position requires good shoulder and wrist flexibility.
• Speed (5/10): Transitions between bike and barbell matter, and maintaining bike pace under fatigue becomes challenging as front squat volume increases.
• Power (4/10): Bike intervals require some power output for efficiency, but heavy front squats become more of a strength grind than explosive movement.

Movements

• Air Bike
• Front Squat

Benchmark Notes

This workout consists of 5 rounds with increasing front squat reps (2-4-6-8-10 = 30 total) at 200lbs and consistent 14-cal bike efforts (70 total calories). Movement breakdown: 14-cal bike takes 18-25 sec for elite, 25-35 sec intermediate, 35-50 sec recreational when fresh. Front squats at 200lbs are heavy - elite can do singles in 3-4 sec, intermediate needs 4-6 sec, recreational 6-8 sec with longer rests. Round-by-round analysis: Round 1 (14 cal + 2 FS): 18+8=26 sec elite, 35+12=47 sec recreational. Round 2 (14 cal + 4 FS): 20+16=36 sec elite (fatigue 1.1x), 38+24=62 sec recreational. Round 3 (14 cal + 6 FS): 22+24=46 sec elite (fatigue 1.2x), 42+36=78 sec recreational. Round 4 (14 cal + 8 FS): 25+32=57 sec elite (fatigue 1.3x), 45+48=93 sec recreational. Round 5 (14 cal + 10 FS): 28+40=68 sec elite (fatigue 1.5x), 50+60=110 sec recreational. Add transitions (5 per round): elite +25 sec total, recreational +75 sec total. Total times: Elite 258 sec, recreational 457 sec. The heavy front squat load (200lbs) will cause significant set breaking for most athletes - intermediate athletes will need 2-3 sets per round with 10-15 sec rests, adding 60-90 sec total. This gives us elite ~360 sec, intermediate ~600 sec, recreational ~1080 sec. No direct anchor match, but this resembles a strength-cardio hybrid. The 200lb front squat is significantly heavier than typical metcon loads, requiring more rest and causing greater fatigue accumulation. Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec.

Modality Profile

Two modalities present: Bike (monostructural cardio) and Front Squat (barbell weightlifting movement with external load). Equal 50/50 split between M and W.