Workout Description
10 Rounds for Time
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
Time Cap: 30 minutes
Why This Workout Is Hard
A high-volume bodyweight workout. The challenge lies in maintaining a consistent pace across 10 rounds, with muscular endurance for the 100 total push-ups and burpees being the primary limiting factor.
Benchmark Times for Cooper
- Elite: <13:30
- Advanced: 15:00-17:00
- Intermediate: 19:00-22:00
- Beginner: >30:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): A classic high-volume bodyweight workout that severely tests muscular stamina in pushing (100 push-ups), squatting (100 squats), core (100 sit-ups), and full-body (100 burpees) patterns.
- Endurance (7/10): The 10-round structure requires sustained cardiovascular output for a moderate duration, testing an athlete's ability to maintain pace with minimal rest.
- Speed (7/10): A fast cycle time per round and minimal transition time between rounds are critical for achieving a competitive score.
- Power (4/10): The burpee is the primary power-based movement. The workout favors consistent, repeatable output over maximal explosive efforts.
- Strength (2/10): This workout does not involve external loads and is a test of relative bodyweight strength endurance, not maximal strength.
- Flexibility (2/10): Requires basic mobility for a full squat, push-up, and sit-up.
Modality Profile
This is a pure gymnastics workout. All four movements—Burpees, Air Squats, Push-Ups, and Sit-Ups—are foundational bodyweight exercises that fall under the gymnastics modality, making this a comprehensive test of calisthenic capacity and endurance.
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