Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the high rep scheme (210 reps per round, 630 total) combined with no built-in rest creates significant fatigue accumulation. The leg-dominant movements (squats, lunges, wall sit) compound fatigue, while upper body pushing (push-ups, dips) creates local muscle exhaustion. The 60-second wall sit at the end of each round is particularly challenging with pre-fatigued legs.

Benchmark Times for (Home)WORK #2

• 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): Significant local muscular endurance demands with 210 total reps per round targeting legs, core, and upper body pushing muscles.
• Endurance (7/10): High-rep bodyweight movements across 3 rounds with no prescribed rest creates sustained cardiovascular demand, especially with wall sits closing each round.
• Speed (4/10): Moderate pace management required between movements, but extended wall sits force controlled pacing rather than sprint cycling.
• Flexibility (3/10): Basic mobility required for squats and lunges, with wall sits demanding moderate ankle and hip flexibility.
• Strength (2/10): Exclusively bodyweight movements with moderate rep ranges, focusing more on endurance than maximal strength.
• Power (1/10): Movements are performed at steady state with no explosive requirements. Focus is on muscular endurance rather than power output.

Movements

• Push-Up
• Air Squat
• Lunge
• Sit-Up
• Wall Sit

Scaling Options

Push-ups: Elevate hands on box/bench or do from knees. Dips: Use band assistance or do bench dips. Squats: Reduce depth or use wall ball target for consistency. Lunges: Reduce range of motion or alternate with step-ups. Sit-ups: Sub crunches or V-ups at 2:1 ratio. Wall sit: Reduce time to 30-45 seconds or allow brief breaks within the minute.

Scaling Explanation

Scale if unable to perform 5+ strict push-ups, hold proper dip position, or maintain full squat depth. Priority is maintaining consistent movement through all rounds rather than going unbroken. Target completion time is 15-20 minutes. Scale volume by reducing to 2 rounds if time exceeds 25 minutes. Focus on quality reps over speed - this workout should feel challenging but manageable throughout.

Intended Stimulus

Moderate-length bodyweight chipper (15-20 minutes) targeting muscular endurance and oxidative energy system. Primary challenge is maintaining consistent output across high-volume bodyweight movements while managing local muscle fatigue, particularly in pushing muscles and core.

Coach Insight

Break up push-ups and dips early to avoid muscle failure - consider sets of 5 for push-ups and 7-7-6 for dips. Keep squats and lunges moving at steady pace. During wall sits, use full foot contact and maintain 90-degree knee angle. Common failure points are push-ups/dips in later rounds and maintaining proper depth in squats when fatigued. Consider alternating legs each set of lunges to balance fatigue.

Benchmark Notes

This workout is most similar to Angie in structure (high-volume bodyweight movements) but with roughly 2/3 the total volume. Breaking it down: Per Round: - 10 push-ups: 15-20s (1.5-2s each) - 20 tricep dips: 30-40s (1.5-2s each) - 30 squats: 35-45s (1.2-1.5s each) - 40 lunges: 50-60s (1.2-1.5s each) - 50 sit-ups: 60-75s (1.2-1.5s each) - 60s wall sit: 60s fixed Base time per round: ~250-300s Fatigue multipliers: - Round 1: 1.0x (250-300s) - Round 2: 1.2x (300-360s) - Round 3: 1.4x (350-420s) Transitions between movements: ~5s each × 5 transitions per round × 3 rounds = 75s Total projected time ranges: - Elite (L10): 360s (6:00) - Intermediate (L5): 600s (10:00) - Beginner (L1): 1080s (18:00) Scaled from Angie benchmark (which takes ~15-25 min) but adjusted down ~35% for lower volume while maintaining similar movement patterns and fatigue profile.

Modality Profile

All 6 movements (Push-Up, Tricep Dip, Air Squat, Lunge, Sit-Up, Wall Sit) are bodyweight/gymnastics movements. No monostructural cardio or weighted movements are present.