Workout Description

Why This Workout Is Very Hard

This workout combines high-volume gymnastics (100 push-ups) with heavy barbell cycling (100 thrusters at 40kg) and significant metabolic conditioning. The thrusters positioned after push-ups will severely tax the shoulders and triceps. The continuous nature without built-in rest periods, plus the high-skill double-unders under fatigue, creates a brutal combination. Most athletes will need 25-35 minutes with significant breaking of sets.

Benchmark Times for Branca

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 21:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high rep scheme across multiple movement patterns tests muscular endurance to the limit, especially with thrusters combining upper and lower body fatigue.
• Endurance (8/10): High-volume workout with 500 total reps plus rowing demands significant cardiovascular capacity. Extended time domain and continuous work creates substantial aerobic challenge.
• Speed (6/10): Fast transitions and efficient movement cycling are crucial, especially for double-unders and bodyweight movements. Row pace management important.
• Flexibility (5/10): Thrusters require good mobility in ankles, hips, and shoulders. Double-unders demand ankle flexibility and proper positioning.
• Strength (4/10): Moderate load thrusters (40/25kg) provide some strength stimulus, but volume indicates endurance focus rather than maximal strength.
• Power (3/10): Some power output needed for thrusters and double-unders, but high volume shifts focus to endurance rather than explosive output.

Movements

• Double-Under
• Push-Up
• Thruster
• Sit-Up
• Air Squat
• Row

Scaling Options

Double-unders: Single-unders (300) or 50 DU/100 singles. Push-ups: Knee push-ups or incline. Reduce to 60-75 reps. Thrusters: Scale to 25/15kg or front squats + strict press. Reduce to 60 reps. Sit-ups: Reduce/remove weight, substitute V-ups or crunches. Air squats: Reduce to 75 reps, use target or box for consistent depth. Row: Scale to 750m or substitute 500m run.

Scaling Explanation

Scale if unable to perform 15+ unbroken push-ups, 7+ thrusters at prescribed weight, or maintain form on bodyweight movements when fatigued. Priority is maintaining consistent movement and avoiding long breaks. Target completion time is 25-35 minutes - scale volume if estimated time exceeds 40 minutes. Athletes should be able to keep moving with short (15-30 sec) rest periods. Form deterioration on thrusters or push-ups indicates need for scaling.

Intended Stimulus

Long-duration glycolytic/oxidative workout targeting muscular endurance and mental toughness. Time domain: 25-35 minutes. Primary challenge is maintaining consistent output across high-volume bodyweight movements and moderate load thrusters while managing systemic fatigue. The row finish tests aerobic capacity when already fatigued.

Coach Insight

Break up work early - aim for sets of 20-25 on double-unders, 10-15 on push-ups, 7-10 on thrusters, 20-25 on sit-ups, and 25 air squats. Rest before you're forced to. On thrusters, maintain a steady rhythm and breathe at the top. Row should be at a sustainable 24-26 spm pace. Common mistakes: rushing early sets leading to breakdown, poor breathing patterns on thrusters, losing core tension on sit-ups. Consider alternating movements (25 of each, rotating through) if large sets become unsustainable.

Benchmark Notes

This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, air squats) but with double-unders and thrusters added, plus a 1000m row finish. Using Angie's anchor points as a base (L10: 15-18min, L5: 22-25min, L1: 33-40min). Breakdown by movement: 1. Double-Unders (100): Elite 50-60sec, sets of 30-50 2. Push-Ups (100): 2-3min, breaking into sets of 15-25 with fatigue 3. Thrusters (100): 4-5min at prescribed weight, sets of 10-15 4. Sit-Ups (100): 2.5-3min with weight 5. Air Squats (100): 2.5-3min with accumulated fatigue 6. Row (1000m): 3.5-4min after previous work Transitions: ~30sec total between movements Total for L10 (elite): 14-16min L5 (intermediate): 24-27min L1 (beginner): 40-45min Female adjustments: 10-15% slower overall due to thruster loading difference and general strength-endurance requirements.

Modality Profile

Of 6 movements: 3 Gymnastics (Push-Up, Sit-Up, Air Squat), 2 Monostructural (Double-Under, Row), 1 Weightlifting (Thruster). Rounded to nearest clean percentages.