Workout Description

Why This Workout Is Medium

Basic movements and a light vest keep complexity low (avg 20). Expect 12–16 minutes for most, landing in the 12–20 min time domain band (70). Work density is modest: roughly 140 calisthenics reps plus 1,150 m of running completed in ~13 minutes with a light load factor, mapping to the lowest density tier. No special modifiers apply. Overall this rates Medium.

Benchmark Times for Brian Serdynski

• Elite: <9:15
• Advanced: 10:00-10:45
• Intermediate: 11:30-13:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total bodyweight volume (squats, push-ups, sit-ups) under a vest taxes local muscular endurance, especially midline and pressing stamina.
• Endurance (6/10): Multiple runs with a vest drive steady aerobic work across 12–16 minutes, but total distance is moderate rather than long. Expect sustained breathing without full redline.
• Speed (5/10): You can move quickly on runs and cycle basic movements fast, but the vest and pacing needs limit true sprinting.
• Strength (2/10): No heavy external loads or maximal efforts; the vest adds light resistance but does not demand peak force production.
• Flexibility (2/10): Standard ranges of motion for squats, push-ups, and sit-ups. No advanced mobility or overhead positions required.
• Power (2/10): Movements are cyclical and steady, not explosive. Focus on continuous output over bursts of power.

Movements

• Jumping Jack
• Push-Up
• Air Squat
• Sit-Up
• Run

Scaling Options

Scale to: No vest, keep all volumes • Vest on but reduce reps to 35-28-21-14 and runs to 300-250-200-100 m • Elevate hands for push-ups and cut push-ups to 20

Scaling Explanation

These options preserve the stimulus by adjusting loading, volume, or pressing difficulty so athletes can keep moving steadily without long breaks.

Intended Stimulus

Steady cardio with a light strength-endurance hit. Runs should be controlled but purposeful, then immediately into big sets on squats and sit-ups. Push-ups are the limiter—smooth, planned breaks prevent blow-ups. Keep transitions snappy and breathing steady so you finish strong without long rests.

Coach Insight

Pace the first run at 70–75% and smooth the squats; then settle into controlled breathing for sit-ups. Manage push-ups early with small, quick sets to avoid failure. Your one big tip: keep transitions tiny—don’t stare at the next movement. Common mistakes: sprinting the first run, taking push-ups to failure, and resting too long before starting the next movement.

Benchmark Notes

These finish-time targets scale from beginner (22:00) to elite (9:15). If you finish near the middle (around 13:00), you’re on track for intermediate fitness. Faster times require continuous running with minimal breaks on push-ups and squats while keeping sit-ups and jumping jacks unbroken.

Modality Profile

About half the time is spent running (monostructural) and half on calisthenics (squats, sit-ups, push-ups, jumping jacks). There’s no barbell or implement cycling, and while a vest is worn, the movements remain fundamentally gymnastics and aerobic work.

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