Workout Description

Why This Workout Is Hard

This descending rep scheme with four bodyweight movements creates significant metabolic fatigue due to the continuous nature and movement interference. The 3 HSPU after each round adds a skill element under fatigue and prevents full recovery between rounds. For the average CrossFitter, this 15-20 minute workout combines high-volume gymnastics with no built-in rest, making pull-ups especially challenging in later rounds.

Benchmark Times for Cora

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple muscle groups tested through 84 total reps each of four movements, plus HSPUs. Upper body pulling and pushing endurance heavily taxed.
• Endurance (8/10): High-volume descending rep scheme with compound movements creates significant cardiovascular demand. No built-in rest periods forces sustained aerobic output throughout.
• Speed (7/10): For-time format rewards quick transitions and fast movement cycling. Descending rep scheme allows increased speed as fatigue builds.
• Flexibility (6/10): Handstand push-ups and burpees demand good shoulder mobility. Box jumps require ankle/hip flexibility. Pull-ups test shoulder range.
• Power (5/10): Box jumps require explosive hip extension. Fast burpees and kipping pull-ups (if used) also involve power elements.
• Strength (3/10): While HSPUs require significant strength, most movements are moderate-intensity bodyweight exercises focusing on endurance rather than max strength.

Movements

• Sit-Up
• Box Jump
• Burpee
• Pull-Up
• Handstand Push-Up

Scaling Options

Pull-ups: Ring rows or banded pull-ups (maintain horizontal body position). HSPUs: Pike push-ups, box pike push-ups, or strict press (45/35#). Box jumps: Lower height (20/16") or step-ups. Consider reducing total rounds (skip 18 & 12) or cutting volume by 30-50% for newer athletes. For time cap, add 5-7 minutes to expected Rx time.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, 3+ strict HSPUs, or if basic burpee mechanics break down when tired. Priority is maintaining consistent movement through all rounds - scale to allow 1-2 quick breaks per movement rather than long rests. Target time domain is 12-20 minutes; scale volume if projected to go beyond. Upper body pushing/pulling capacity is the key limiter - ensure scaling allows continuous work rather than long breaks between attempts.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with significant upper body pushing/pulling volume. The descending rep scheme creates a sustained high heart rate while the consistent HSPU tax creates cumulative upper body fatigue. Primary challenge is maintaining output across bodyweight movements while managing shoulder fatigue.

Coach Insight

Break up larger sets early to preserve capacity - consider 12/9, 9/9, 8/7 for round of 21. Quick transitions between movements are crucial. Minimize rest before HSPUs as they become the limiting factor. For pull-ups, mix grip styles (butterfly/kip) to manage fatigue. On burpees, stay controlled but minimize ground time. Box jumps should be step-down to preserve legs and maintain safety when fatigued.

Benchmark Notes

This workout follows a descending rep scheme similar to Annie (50-40-30-20-10) but with more movements and total volume. Base calculation: 1. Movement breakdown per round (fresh state): - Sit-Ups: 1.5s/rep - Box Jumps: 2s/rep - Burpees: 3.5s/rep - Pull-Ups: 2s/rep - HSPU (3 reps): 10s total 2. Round-by-round analysis with fatigue: Round 1 (21): ~120s + 10s HSPU Round 2 (18): ~110s + 10s HSPU (1.1x fatigue) Round 3 (15): ~95s + 12s HSPU (1.2x fatigue) Round 4 (12): ~85s + 12s HSPU (1.3x fatigue) Round 5 (9): ~70s + 15s HSPU (1.4x fatigue) Round 6 (6): ~50s + 15s HSPU (1.5x fatigue) Round 7 (3): ~30s + 15s HSPU (1.5x fatigue) 3. Transitions: ~5s between movements, ~10s between rounds Total projected time: ~600s (10:00) for L5 athlete Using Annie (50-40-30-20-10 DU/SU) as primary anchor: - Annie L10: 300-360s - Annie L5: 480-600s - Annie L1: 780-960s This workout has similar volume but more complex movements and HSPU requirement, justifying ~25% longer times across all levels. Female times adjusted +20% due to box height difference and typically longer cycle times on gymnastics movements. Final targets: Male L10: 6:00 (360s) Male L5: 10:00 (600s) Male L1: 18:00 (1080s) Female L10: 8:00 (480s) Female L5: 12:00 (720s) Female L1: 20:00 (1200s)

Modality Profile

All 5 movements (Sit-Up, Box Jump, Burpee, Pull-Up, Handstand Push-Up) are bodyweight/gymnastics movements. Sit-Ups, Box Jumps, and Burpees are bodyweight exercises, while Pull-Ups and Handstand Push-Ups are classic gymnastics skills. With no monostructural cardio or weighted movements, this is 100% gymnastics.