Workout Description

Why This Workout Is Hard

Assuming a burpee baseline: estimate 12 minutes completed (78 total reps). Work Density = (78 × 0.5) / 12 = 3.25 units/min → 20 points. Movement Complexity: burpee = 60. Time Domain: 12 minutes → 70. Base Score = 0.4×20 + 0.3×60 + 0.3×70 = 47. Modifier for ascending/Death By ×1.2 → 56.4 (“Hard”). Heavier or high‑skill movements would raise difficulty; simpler options lower it.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Growing volume per minute taxes repeatability and local muscular endurance in the chest, shoulders, hips, and core.
• Endurance (6/10): Sustained aerobic output with accumulating fatigue across 10–15 minutes. Heart rate stays high with short built‑in rest between minutes.
• Speed (6/10): Moderate cycling speed with controlled transitions; excessive sprinting early usually results in early failure.
• Power (5/10): Each rep has an explosive element from the floor to a small jump; power output matters as rounds climb.
• Flexibility (2/10): Standard burpee ranges are basic—full hip/knee flexion and overhead reach—requiring no advanced mobility.
• Strength (1/10): Minimal absolute strength demand; success depends more on pacing and sustainable bodyweight capacity than max force.

Scaling Options

Scale to: Up‑Down (no push‑up) • Burpee to elevated surface/box • 45-second work, 15-second rest each minute

Scaling Explanation

These options reduce strength and skill demands while preserving the EMOM structure and ascending volume stimulus so athletes maintain intent and pacing practice.

Intended Stimulus

Starts comfortable and becomes a grind as the reps climb. Early minutes should feel controlled with 20–30 seconds of rest. Mid‑work turns breathy and shoulder/hip heavy. The final minutes feel like threshold—push to complete the minute with minimal rest while keeping reps smooth and consistent.

Coach Insight

Pace the first 5–6 minutes deliberately—leave 20–30 seconds rest each minute. The one thing: Stop just short of redline early. Smooth equals fast later. Common mistakes: sprinting minutes 1–4, sloppy standards, and pausing at the bottom. Keep transitions tight, breathe rhythmically, and stand fully on every rep.

Benchmark Notes

Score is the last fully completed minute. If you finish minute 12 (78 total reps), your score is 12. Beginners may reach 7–9, intermediate 10–12, advanced 13–15, elite 16–17+. Choose movement standards that allow steady cycling and consistent completion of early rounds.

Modality Profile

Using a burpee baseline, this workout is pure gymnastics/bodyweight. No monostructural machines and no external load are included. Output is driven by repeated whole‑body calisthenics, with pace and movement economy dictating success over 10–15 minutes for most athletes.

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