Workout Description

Why This Workout Is Easy

This is a team workout with built-in recovery - each athlete works only 1/3 of the time while partners rest. The movements are basic (bike calories and kettlebell deadlifts), loads are light-moderate, and volume per person is very low over 13 minutes. The work-to-rest ratio heavily favors rest, preventing fatigue accumulation. Most athletes can easily complete this as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): 13-minute AMRAP with continuous cycling between partners creates sustained cardiovascular demand, though brief individual work periods provide some recovery.
• Stamina (6/10): Repeated rounds of 6 calories and 6 deadlifts will accumulate muscular fatigue, particularly in posterior chain and grip endurance.
• Speed (6/10): Fast transitions between partners and efficient movement cycling are crucial for maximizing rounds in the 13-minute window.
• Power (5/10): Jumping kettlebell deadlifts demand explosive hip extension, while bike calories require moderate power output for efficiency.
• Strength (4/10): Moderate kettlebell load (70/53) for deadlifts provides meaningful strength stimulus but not maximal effort due to rep scheme.
• Flexibility (3/10): Kettlebell deadlifts require hip hinge mobility and basic range of motion for cycling between bike and floor.

Movements

• Air Bike
• Kettlebell Deadlift

Benchmark Notes

This is a 13-minute AMRAP with teams of 3, where each partner completes 6/4 calories on bike + 6 jumping kettlebell deadlifts (70/53) before rotating. Each round consists of all 3 partners completing their work. Movement Analysis: - 6/4 calories on bike: ~12-18 seconds for males, ~15-22 seconds for females - 6 jumping kettlebell deadlifts (70/53): ~12-18 seconds per set - Total work per partner: ~24-36 seconds - Full round (3 partners): ~72-108 seconds plus transitions Transition considerations: - Partner changeovers: 3-5 seconds each - Equipment setup: minimal since bike and KB stay in place - Total transitions per round: ~10-15 seconds Round timing breakdown: - Round 1 (fresh): ~85-95 seconds - Round 2-3: ~90-105 seconds (slight fatigue) - Round 4-5: ~95-110 seconds (moderate fatigue) - Round 6-7: ~100-120 seconds (significant fatigue) - Round 8+: ~110-130 seconds (heavy fatigue) Using Cindy (20-min AMRAP) as the closest anchor, which shows L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has longer individual rounds (~90-120 sec vs ~60 sec for Cindy), so we expect proportionally fewer total rounds. For a 13-minute timeframe with ~90-120 second rounds: - Elite teams (L10): 8-9 complete rounds - Average teams (L5): 6 complete rounds - Novice teams (L1): 3-4 complete rounds Final benchmarks: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

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