Workout Description

Why This Workout Is Hard

This chipper-style workout combines significant volume (53 burpees!) with isometric holds that bookend the work. The descending/ascending rep scheme creates sustained fatigue, particularly in the pushing muscles (burpees + push-ups) and legs. The 2-minute isometric holds force mental discipline and create additional fatigue that impacts the dynamic movements. Most athletes will take 20-25 minutes with significant rest breaks needed.

Benchmark Times for Bauer

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 230+ total reps across pushing, pulling, and squatting movements. High-rep burpees particularly challenge muscular endurance in multiple muscle groups simultaneously.
• Endurance (8/10): High volume of burpees and compound movements with minimal rest creates sustained cardiovascular demand. Static holds bookend the workout, adding metabolic stress.
• Speed (7/10): For-time format encourages quick transitions and cycle rates, especially during burpee sequences and lighter weight movements.
• Flexibility (4/10): Full-depth squats, burpee positions, and kettlebell movements require moderate mobility, particularly in hips and shoulders.
• Power (4/10): Kettlebell swings demand hip power, but fatigue will limit explosive output as volume accumulates.
• Strength (3/10): Moderate kettlebell loads (50/35lb) for swings and goblet squats provide some strength stimulus, but volume indicates endurance focus over strength.

Movements

• Burpee
• Kettlebell Swing
• Push-Up
• Goblet Squat
• Wall Sit

Scaling Options

Reduce KB/DB weight to 35/25 lbs if unable to maintain powerful hip drive for 15+ swings. For push-ups: elevate hands on box/bench or drop to knees while maintaining rigid plank. Reduce hold times to 60-90 seconds. For burpees: step-back variation or eliminate push-up portion. Goblet squats can scale to air squats if needed. Volume reduction option: 10-15-25-40-40-25-15-10 rep scheme. Target time cap of 35 minutes.

Scaling Explanation

Scale if unable to perform 20+ unbroken push-ups when fresh, maintain full hip extension on KB swings, or hold 2-minute plank with proper form. Priority is maintaining consistent movement through entire workout - intensity should allow completion within 35 minutes while keeping form. Reduce volume before compromising movement standards. Athletes should be able to keep rest periods under 30 seconds between sets. Scale holds to 60 seconds if unable to maintain position with neutral spine.

Intended Stimulus

Moderate-to-long duration chipper (20-30 minutes) targeting oxidative-glycolytic energy systems. The bookend planks and wall sits create mental challenge through isometric holds while fatigued. Descending-ascending rep scheme tests pacing and work capacity across multiple movement patterns. Primary focus is on conditioning and mental toughness.

Coach Insight

Break up burpees early - sets of 10-15 max when fresh, 5-8 when fatigued. For KB swings, sets of 10-15 maintaining powerful hip drive. Push-ups in sets of 7-10 before form degrades. Goblet squats can be larger sets (15-20) early but expect sets of 10 later. Keep transitions under 10 seconds. The silent holds require extra focus - use them for mental reset and breathing control. Watch depth in squats and push-ups as fatigue sets in. Common failure point is the 53 burpees - have a rep scheme ready.

Benchmark Notes

Breaking down this chipper-style workout: 1. Static holds (4 min total): - 2 min plank: 120 sec - 2 min wall sit: 120 sec 2. Dynamic movements: - Burpees (66 total): Base 4 sec/rep × 66 = 264 sec - KB Swings (49 total): Base 2 sec/rep × 49 = 98 sec - Push-Ups (49 total): Base 1.5 sec/rep × 49 = 74 sec - Goblet Squats (66 total): Base 2 sec/rep × 66 = 132 sec Base work time: 808 sec Fatigue multipliers: - First third: 1.0x - Middle third: 1.2x (high volume burpees) - Final third: 1.3x Transitions: ~10 transitions × 5-15 sec = 50-150 sec This workout is most similar to Angie (400 total reps) but with lower skill movements and static holds. Using Angie as anchor (L10: 900-1080 sec) but adjusting for: - Lower total volume (230 vs 400 reps) - Less technical movements - Addition of 4 min static holds Final targets: Male L10: 12:00 (720 sec) Male L5: 20:00 (1200 sec) Male L1: 30:00 (1800 sec) Female L10: 15:00 (900 sec) Female L5: 23:00 (1380 sec) Female L1: 35:00 (2100 sec) Female times adjusted +15-20% due to higher relative loading on KB/goblet movements and burpee volume.

Modality Profile

Gymnastics (3/6): Elbow Plank, Burpee, Push-Up, Wall Sit. Weightlifting (2/6): Kettlebell Swing, Goblet Squat. No monostructural movements. Rounded to 50/50 split between G and W for simplicity.