Workout Description

Why This Workout Is Hard

The descending rep scheme (24-18-12-6) provides some relief, but burpee box jumps are already taxing, and combining them with weighted sit-ups creates significant core and leg fatigue. The continuous nature without built-in rest periods means athletes must self-pace. Most will need to break up the burpee box jumps, especially in the first two rounds. Expect 12-15 minutes of sustained effort for average athletes.

Benchmark Times for Daniel Brethel

• 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 (8/10): High volume of compound movements challenges muscular endurance, particularly in the legs, core, and posterior chain through 60 total reps of each movement.
• Endurance (7/10): The descending rep scheme with burpee box jumps creates significant cardiovascular demand, requiring sustained effort across multiple rounds without prescribed rest.
• Speed (7/10): Fast transitions and quick cycling of movements, especially in early rounds, are crucial for optimal performance in this time-priority workout.
• Power (6/10): Box jumps require significant power output, though fatigue from burpees will impact explosive capacity as rounds progress.
• Flexibility (4/10): Hip flexion for box jumps and sit-ups requires moderate mobility, while burpees demand basic range of motion through multiple planes.
• Strength (2/10): While the medicine ball adds load to sit-ups, movements are primarily bodyweight-based with focus on endurance rather than maximal strength.

Movements

• Burpee Box Jump
• AbMat Sit-Up

Scaling Options

Level 1: Reduce box height to 20/16", step-ups instead of jumps, lighter med ball (14/10 lb), reduce reps to 20-15-10-5 Level 2: Box step-ups at 16/12", GHD sit-ups or regular abmat sit-ups without med ball, reduce to 16-12-8-4 Level 3: Step-ups to plate/low box, V-ups or hollow rocks, very light med ball (8/6 lb) or no weight, further reduce volume as needed

Scaling Explanation

Scale if unable to perform 10+ burpee box jumps unbroken when fresh, or if unable to maintain hollow body position during sit-ups. Priority is maintaining explosive power on box jumps while keeping core engaged during sit-ups. Athletes should be able to complete each round without extended breaks. Scale to achieve 12-18 minute finish time - going longer loses intended stimulus. Form deterioration on box jumps or losing midline control are key indicators to scale.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-18 minutes. Primary focus is on power endurance and midline stability under fatigue. The descending rep scheme creates a push-pull between maintaining intensity and managing accumulating fatigue. Tests mental toughness as athletes battle increasing core fatigue while maintaining explosive power on box jumps.

Coach Insight

Break up burpee box jumps early to maintain power output - consider sets of 6-8 in first round, 4-6 in middle rounds, 2-3 in final round. For sit-ups, aim for consistent unbroken sets of 8-12 reps. Keep med ball close to chest throughout movement. Don't rush transitions between movements, but minimize rest. Round of 18 is typically where athletes hit the wall - be strategic with breaks here. Target sub-15 minutes for competitive athletes.

Benchmark Notes

This workout follows a descending rep scheme (24-18-12-6) similar to Fran but with 60 total reps vs Fran's 45. The movements are less technical than Fran but still demanding: Burpee Box Jump analysis: - Fresh pace: 5-6s per rep (3-4s burpee + 2s box jump) - Round 1 (24): 24 × 6s = 144s - Round 2 (18): 18 × 6.5s = 117s (1.1x fatigue) - Round 3 (12): 12 × 7s = 84s (1.2x fatigue) - Round 4 (6): 6 × 7.5s = 45s (1.25x fatigue) Abmat Sit-Ups with Med Ball: - Fresh pace: 3-4s per rep - Round 1 (24): 24 × 4s = 96s - Round 2 (18): 18 × 4.5s = 81s (1.1x fatigue) - Round 3 (12): 12 × 5s = 60s - Round 4 (6): 6 × 5.5s = 33s Transitions: ~10s between movements × 4 rounds = 40s Total for elite (L10): ~700s raw, but comparing to Fran anchor (120-140s for men), we should scale up by ~2.5x due to: - 33% more total reps - More complex burpee movement - Added implement (med ball) This puts elite times around 360s (6:00) for men, with female times about 20% slower due to higher box and heavier med ball. Recap: Men: L10 = 6:00, L5 = 10:00, L1 = 18:00 Women: L10 = 8:00, L5 = 12:00, L1 = 20:00

Modality Profile

Both Burpee Box Jump and AbMat Sit-Up are gymnastics movements (bodyweight exercises). Burpee Box Jump combines two gymnastics elements (burpee and box jump), and AbMat Sit-Up is a core bodyweight movement. With both movements in the gymnastics category, the workout is 100% gymnastics.