Workout Description

Why This Workout Is Hard

This workout creates significant metabolic stress through continuous high-intensity intervals with minimal rest. The 20-second AMRAPs demand maximal effort while the 10-second rests prevent full recovery, creating cumulative fatigue across 8 rounds. The bike-to-deadlift transition hits different energy systems rapidly, and the dumbbell deadlifts become increasingly challenging as grip and posterior chain fatigue accumulate. The forced pace prevents strategic pacing, making this quite demanding for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eight rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand, testing aerobic capacity and heart rate recovery between intervals.
• Speed (8/10): Success depends on rapid cycling between movements and maintaining high output during short 20-second windows with quick transitions.
• Stamina (7/10): Repeated high-intensity intervals challenge muscular endurance in both legs (bike) and posterior chain (deadlifts) with accumulating fatigue over rounds.
• Power (6/10): Bike calories demand explosive leg drive and deadlifts require hip extension power, especially when cycling quickly in AMRAP format.
• Strength (4/10): Moderate dumbbell loads (50/35) provide strength stimulus but focus is on repetition under fatigue rather than maximal force production.
• Flexibility (3/10): Deadlift requires hip hinge mobility and bike demands basic hip/knee flexion, but no extreme range of motion requirements.

Movements

• Air Bike
• Dumbbell Deadlift

Benchmark Notes

This is an 8-round interval workout with 20-second AMRAPs separated by 10-second rests, alternating between Cal Bike and DB Deadlifts (50/35). Total work time is 160 seconds (8 x 20s) with 70 seconds of rest. Movement analysis: Cal Bike - Elite athletes can sustain 12-15 cals per 20-second sprint when fresh, degrading to 10-12 cals in later rounds due to fatigue. DB Deadlifts at 50/35 - Elite can perform 15-18 reps in 20 seconds when fresh, degrading to 12-15 reps in later rounds. Round-by-round breakdown for elite (L9-L10): Rounds 1-2 (fresh): 14 cal bike + 17 DB deadlifts = 31 reps per round x 2 = 62 reps. Rounds 3-4 (slight fatigue): 13 cal bike + 16 DB deadlifts = 29 reps per round x 2 = 58 reps. Rounds 5-6 (moderate fatigue): 12 cal bike + 15 DB deadlifts = 27 reps per round x 2 = 54 reps. Rounds 7-8 (high fatigue): 11 cal bike + 14 DB deadlifts = 25 reps per round x 2 = 50 reps. Total elite range: 224-280 reps. For intermediate athletes (L5): approximately 70% of elite output = 157-196 reps. For beginners (L1-L2): approximately 45% of elite output = 101-126 reps. The 10-second rests are sufficient for brief recovery but not full restoration, creating cumulative fatigue. No anchor workout directly matches this format, but the interval structure with mixed modalities suggests performance similar to Fight Gone Bad scaled down proportionally. Final targets - L10: 280 reps, L5: 200 reps, L1: 120 reps.

Modality Profile

Two movements: Bike (monostructural cardio) and Dumbbell Deadlift (external load weightlifting). Equal 50/50 split between M and W modalities.