Workout Description

Why This Workout Is Medium

This workout features moderate volume bodyweight movements with built-in rest periods. The 30-second work caps prevent excessive fatigue accumulation, while the rest intervals allow partial recovery between efforts. The bike calories are achievable for most athletes, and push-ups/lunges are fundamental movements. The interval structure creates manageable intensity spikes rather than sustained suffering, making it accessible to average CrossFitters while still providing a solid challenge.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume push-ups and alternating reverse lunges will heavily tax upper body and leg muscular endurance, especially as rounds accumulate.
• Endurance (7/10): Six rounds of bike intervals with bodyweight movements creates significant cardiovascular demand, though rest periods provide some recovery between efforts.
• Speed (6/10): Fast transitions between bike and floor movements are crucial, plus maintaining high cycling speed during 30-second bike intervals.
• Power (4/10): Bike intervals demand some explosive leg power, but bodyweight movements are more grind-based with limited power requirements.
• Flexibility (3/10): Reverse lunges require moderate hip and ankle mobility, while push-ups demand basic shoulder and thoracic spine range of motion.
• Strength (2/10): Primarily bodyweight movements with minimal external load; tests relative strength endurance rather than maximal force production.

Movements

• Air Bike
• Push-Up
• Reverse Lunge

Benchmark Notes

This workout is scored by total reps completed across 6 rounds of alternating push-ups and reverse lunges, with bike calories as a buy-in for each movement. Let me break this down movement by movement: Workout Structure Analysis: - 6 rounds total - Each round: 30s bike (7/5 cal) + max push-ups + 30s rest + 30s bike (7/5 cal) + max reverse lunges + 30s rest - Total work time: 6 minutes of actual rep work (3 min push-ups + 3 min lunges) - Total bike time: 6 minutes (should be easily achievable for the calorie targets) - Total rest: 6 minutes Movement Breakdown: Bike Calories (7/5 cal in 30s): - This is a moderate pace that most athletes can sustain - Should take 20-25 seconds, leaving 5-10s transition time - Not a limiting factor for scoring Push-Ups (3 minutes total across 6 rounds): - Fresh state: 1-1.5 sec per rep - Round 1: 30s = 20-30 reps (elite), 15-20 (intermediate), 8-12 (novice) - Fatigue progression: Each round gets 10-15% harder - Set breaking: Elite can go unbroken early, others break into 5-10 rep sets - Total push-ups over 6 rounds: Elite 120-150, Intermediate 60-90, Novice 30-50 Reverse Lunges (3 minutes total across 6 rounds): - Fresh state: 1-1.5 sec per rep (alternating) - Similar fatigue pattern to push-ups - Generally easier to maintain pace than push-ups - Total lunges over 6 rounds: Elite 130-160, Intermediate 80-110, Novice 40-60 Fatigue Considerations: - Rounds 1-2: 1.0x baseline pace - Rounds 3-4: 1.1-1.2x slower - Rounds 5-6: 1.2-1.4x slower - Push-ups more affected by fatigue than lunges Total Rep Calculations: L10 (Elite): 150 push-ups + 160 lunges = 310-360 reps L5 (Average): 75 push-ups + 95 lunges = 170-240 reps L1 (Novice): 35 push-ups + 45 lunges = 80-120 reps This workout doesn't directly match any iconic benchmarks, but the rep-based format with bodyweight movements is similar to Angie (100 of each movement). However, this workout has time constraints and alternating patterns that make it more of a conditioning piece than a pure strength endurance test. Final targets: L10: 350-360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

Push-Up and Reverse Lunge are bodyweight gymnastics movements (2/3), Bike is monostructural cardio (1/3), no weightlifting movements present