Workout Description

Why This Workout Is Hard

The descending rep scheme (50-40-30-20-10) creates significant upper body fatigue with 150 total push-ups and 150 KB rows. While neither movement is particularly heavy or complex in isolation, the combination targets similar muscle groups with no built-in rest. The ballistic rows with a moderate kettlebell (24/16kg) become increasingly challenging as shoulder/back fatigue accumulates. Most athletes will need to break sets frequently after the first round.

Benchmark Times for Big Poppa Pump

• Elite: <11:00
• Advanced: 12:00-13:00
• Intermediate: 14:00-16:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 150 total reps each of push-ups and KB rows creates significant local muscular endurance demands, particularly in the shoulders, back, and arms.
• Endurance (7/10): High-volume descending rep scheme creates sustained cardiovascular demand through continuous upper body pushing and pulling movements with minimal rest opportunities.
• Speed (6/10): Quick transitions and maintaining steady rep cycles becomes crucial for optimal time, especially in later shorter sets.
• Power (5/10): Ballistic rows require explosive hip drive and upper body power, though fatigue will impact power output as reps progress.
• Strength (4/10): Moderate strength requirement from KB ballistic rows with 24/16kg, while push-ups test relative strength endurance.
• Flexibility (3/10): Basic shoulder mobility needed for push-ups and rowing positions, but no extreme ranges of motion required.

Movements

• Push-Up

Scaling Options

Push-ups: Elevate hands on box/bench, or perform from knees while maintaining rigid plank. KB Rows: Drop to 16/12kg or 12/8kg kettlebell. For significant scaling, reduce to 40-30-20-10 or 30-20-10 rep scheme. Box height for push-ups can progress lower as rounds decrease. Time cap at 25 minutes if needed.

Scaling Explanation

Scale if unable to perform 20+ unbroken push-ups when fresh or if KB feels unstable overhead. Push-up form should maintain hollow body position - scale elevation before breaking plank integrity. Target time domain is 12-20 minutes - scale volume if exceeding this range. Priority is maintaining power output and proper movement patterns throughout all rounds rather than struggling through Rx.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) focusing on upper body pushing/pulling endurance. Primary challenge is maintaining quality reps under accumulating upper body fatigue. The descending rep scheme allows initial power output before transitioning to muscular endurance.

Coach Insight

Break push-ups into manageable sets early (sets of 15-20 in first round) to avoid burning out. For KB rows, maintain a strong plank and pull explosively to shoulder height - avoid excessive lean back. Quick but controlled transitions between movements. Consider alternating push-ups and rows within each round to distribute fatigue. Watch for push-up form degradation - maintain full range of motion and tension throughout.

Benchmark Notes

This workout closely mirrors Annie (50-40-30-20-10 double-unders + sit-ups) in rep scheme, with push-ups and KB ballistic rows substituted. Using Annie as our anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s), we need to adjust for the more demanding movements: Push-Ups (150 total): - Fresh: 1-1.5s/rep - Fatigue multiplier: 1.3-1.5x for later sets - Set breaks: 3-5 sets per round with 5-10s rest KB Ballistic Rows (150 total): - Fresh: 2-2.5s/rep - Fatigue multiplier: 1.2-1.4x - Grip fatigue compounds with push-ups Round Breakdown (L5 athlete): 50 reps: 240-270s 40 reps: 180-210s 30 reps: 135-155s 20 reps: 85-100s 10 reps: 40-45s Transitions: ~80s total Total L5 time: ~960s (16:00) Compared to Annie, this workout is roughly 2-2.2x longer due to: - More demanding movements - Significant grip fatigue - Compound effect of push-ups + rowing Final Targets (M/F): L10: 11:00/13:00 L5: 16:00/18:00 L1: 30:00/35:00

Modality Profile

Push-Up is a gymnastics (bodyweight) movement, while Kettlebell Ballistic Row is a weightlifting movement using external load. With two movements split across two modalities, this results in a 50/50 split between G and W.