Mobility Prep and Activation
1:00 Bike
:30/:30 Active Pigeon Stretch
:30 Extended Plank Reverse Bridge
:30/:30 Single Leg Glute Bridge Hold
General Prep
2 Sets: For Quality
8/6 Calorie Echo Bike
8/8 Single Leg Romaning Deadlift
12 Alternating Single Arm Kettlebell Swings
6 Inchworm to Hollow
6 Pike Push-Ups
Specific Barbell Prep and Build
On Both Deadlifts and Push Press
5 Reps @ Light to moderate load
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
Then put 70% on the Bar
15:00 EMOM
Minute 1: Push Press
Minute 2: Deadlift
Minute 3: Rest
Deadlift and Push Press
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
“Little Red Corvette”
For Time
Every 3:00 x 3 Sets
20 Deadlifts
20/14 Calorie Echo Bike
Barbell 225/155lb, 102/70kg
Level 2:
Every 3:00 x 3 Sets
20 Deadlifts
18/13 Calorie Echo Bike
Barbell Loads: 185/125lb, 84/57kg
Level 1:
Every 3:00 x 3 Sets
15 Deadlifts
15/11 Calorie Echo Bike
Barbell Load: 50% of 1RM
Masters 55+
Every 3:00 x 3 Sets
15 Deadlifts
18/13 Calorie Echo Bike
Barbell Loads: 155/105lb, 70/48kg
Time Domain: 2:00-2:20 / Set
Time Cap: 2:30 / Set
Stimulus: Posterior Chain Stamina / Sprint Capacity / Lactate Tolerance
RPE: 9/10
Primary Objective: Complete each set in under 2:15
Secondary Objective: Maintain consistent pacing across all three intervals
Workout Strategy
This workout is designed as a series of sprints with built-in rest. The deadlifts should be performed as touch-and-go or very fast quick singles—athletes should not need more than two sets to complete the 20 reps. Immediately transition to the bike with the goal of maintaining an aggressive, but sustainable RPM, finishing the calories in under 1:00–1:15. Each interval should feel like a near-maximal effort, with the 3:00 window forcing fast transitions and high output. Use the remaining rest to recover breathing and grip before attacking the next set at the same intensity.
A note for those athletes thinking about how best to tackle and scale this workout. We should look to adjust the loading on the barbell to maintain under 1:00 for the 20 Deadlifts and under 1:15 for the Bike. We would like to maintain volume on the Deadlifts with lighter loads and adjust volume on the Bike as the primary scaling for the day.
Movement Modifications
Deadlifts: Reduce load first; if needed, scale to 15 reps, or use Sumo Deadlifts, Hex Bar Deadlift, or Dual KB Deadlifts for adjustments to the range of motion.
Echo Bike: Look to adjust calories to 18/14 or 15/11 depending on the athletes ability. If we are looking for equivalent machine subs move to 22/17 Calorie Bike Erg, or Row or 20/15 Calorie Ski Erg.
Workout Name:
Named after Prince’s iconic song “Little Red Corvette,” this workout captures the spirit of speed, power, and intensity. Just like the song’s driving rhythm, each interval should feel fast and relentless, demanding athletes push to redline while holding control through the barbell and bike.