Workout Description
5 Rounds For Time
20 Pull-Ups
40 Push-Ups
60 Air Squats
Why This Workout Is Medium
Girl WOD. Very high volume bodyweight movements (600 total reps: 100 Pull-Ups, 200 Push-Ups, 300 Air Squats) over 5 rounds, testing muscular endurance.
Benchmark Times for Candy
- Elite: <41:00
- Advanced: 41:00-37:00
- Intermediate: 37:00-28:00
- Beginner: >28:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): An extreme test of upper body pulling (100 pull-ups total) and pushing (200 push-ups total) stamina, as well as leg stamina (300 squats total).
- Endurance (7/10): Five rounds of high-volume bodyweight movements (120 reps per round) create a significant cardiovascular challenge and test pacing.
- Speed (4/10): Maintaining a consistent pace across all movements and rounds is crucial, rather than maximal speed on individual reps.
- Strength (2/10): Primarily a test of relative bodyweight strength endurance rather than maximal strength.
- Flexibility (2/10): Basic range of motion required for pull-ups, push-ups, and air squats.
- Power (1/10): Not primarily a power-focused WOD; more about sustained muscular output and endurance over high repetitions.
Modality Profile
A pure gymnastics workout, consisting of three bodyweight movements (Pull-up, Push-up, Squat) in a high-volume format.
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