Workout Description

Why This Workout Is Hard

While the individual movements are basic bodyweight exercises, the descending rep scheme combined with mandatory 20 sit-ups between rounds creates significant fatigue accumulation with minimal rest. The burpees-to-jump squats combination particularly taxes the legs, and adding push-ups creates upper body fatigue. The workout's structure forces continuous work for 12-15 minutes, making sustained intensity challenging for average CrossFitters.

Benchmark Times for (Home)WORK #12

• 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): Multiple bodyweight movements targeting different muscle groups, plus consistent sit-up volume between rounds, challenges local muscular endurance significantly.
• Endurance (7/10): High-volume descending rep scheme with sit-ups between rounds creates sustained cardiovascular demand. No full rest periods allow heart rate to stay elevated throughout.
• Speed (6/10): Quick transitions between movements and fast cycling of bodyweight exercises required for optimal performance.
• Power (5/10): Jump squats and burpees require explosive hip extension, though fatigue will impact power output as rounds progress.
• Flexibility (3/10): Basic mobility required for burpees and jump squats. Full range of motion needed but no extreme positions.
• Strength (2/10): Exclusively bodyweight movements focusing on endurance rather than maximal strength. Push-ups provide some upper body strength stimulus.

Movements

• Burpee
• Jump Squat
• Push-Up
• Sit-Up

Scaling Options

Beginner modifications: Step-out burpees instead of jumping, regular air squats for jump squats, knee push-ups or elevated push-ups. Intermediate can keep movements but reduce volume: 8-7-6-5-4-3-2-1 or reduce sit-ups to 10-15 between rounds. Advanced athletes can add weight vest (10/14lb) or increase sit-ups to 25 between rounds for added challenge.

Scaling Explanation

Scale if unable to maintain proper push-up form for sets of 5+ or if burpees become sloppy after round of 8. Priority is maintaining consistent movement through all rounds - better to scale and keep intensity than struggle with Rx. Target time domain should be 12-18 minutes. If projected over 20 minutes, reduce volume. If under 10 minutes, consider scaling up. Look for steady breathing rate throughout - if gasping by round of 7, scale back.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with oxidative elements from the sit-ups. Primary challenge is maintaining intensity through descending rep scheme while managing upper body fatigue from burpees and push-ups. Tests muscular endurance and mental toughness with constant movement transitions.

Coach Insight

Start fast but controlled on first 2-3 rounds while movements are fresh. Break burpees into sets of 5 early to preserve shoulders. Treat sit-ups as active recovery but maintain steady pace. Quick transitions between movements are crucial. Common mistake is going unbroken too long on early rounds, leading to severe slowdown by round of 6. Consider breaking push-ups before form deteriorates: 6-4 on 10s, 5-4 on 9s, etc.

Benchmark Notes

This workout is similar to Annie (50-40-30-20-10 double-unders + sit-ups) in structure, but with three movements and additional sit-ups between rounds. Analysis: 1. Base movement times: - Burpees: 3.5s/rep - Jump Squats: 2s/rep - Push-ups: 1.5s/rep - Sit-ups: 1.5s/rep 2. Round breakdown (elite pace): Round 10: (10 × 3.5) + (10 × 2) + (10 × 1.5) = 70s + 20 sit-ups (30s) Round 9: (9 × 3.5) + (9 × 2) + (9 × 1.5) = 63s + 20 sit-ups (30s) Round 8: (8 × 4) + (8 × 2.2) + (8 × 1.7) = 63s + 20 sit-ups (32s) Round 7: (7 × 4) + (7 × 2.2) + (7 × 1.7) = 55s + 20 sit-ups (32s) Round 6: (6 × 4.2) + (6 × 2.4) + (6 × 1.8) = 50s + 20 sit-ups (34s) Round 5: (5 × 4.2) + (5 × 2.4) + (5 × 1.8) = 42s + 20 sit-ups (34s) Round 4: (4 × 4.5) + (4 × 2.5) + (4 × 2) = 36s + 20 sit-ups (36s) Round 3: (3 × 4.5) + (3 × 2.5) + (3 × 2) = 27s + 20 sit-ups (36s) Round 2: (2 × 4.8) + (2 × 2.7) + (2 × 2.2) = 19s + 20 sit-ups (38s) Round 1: (1 × 4.8) + (1 × 2.7) + (1 × 2.2) = 10s + 20 sit-ups (38s) Total work time: ~435s Transitions: ~45s Comparing to Annie benchmark (L10: 300-360s, L5: 480-600s, L1: 780-960s), this workout should be slightly slower due to: - Additional movement (3 vs 2) - More taxing movements (burpees vs double-unders) - Extra sit-ups between rounds Final targets: L10 (Elite): 360-420s (6-7 min) L5 (Intermediate): 600-660s (10-11 min) L1 (Beginner): 1080-1200s (18-20 min) Female times typically 10-15% slower due to upper body demands of burpees and push-ups.

Modality Profile

All four movements (Burpee, Jump Squat, Push-Up, Sit-Up) are bodyweight/gymnastics movements. Burpees and Jump Squats are explosive bodyweight movements, Push-Ups and Sit-Ups are basic gymnastics movements. With no weighted implements or monostructural cardio, this is 100% gymnastics.