Workout Description

Why This Workout Is Hard

This chipper-style workout creates significant fatigue through high-volume bodyweight movements with no built-in rest. The descending-ascending rep scheme (25-50-75-100-75-50-25) means the hardest part (100 lunges) comes when already fatigued. While individual movements are simple, the continuous nature and leg-dominant pattern makes this surprisingly challenging. Most athletes will take 15-20 minutes with inevitable breaks during the lunges and final burpees.

Benchmark Times for (Home)WORK #27

• 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): 400 total reps with significant lower body focus tests muscular endurance. The pyramid structure means working through fatigue in multiple muscle groups.
• Endurance (7/10): High-volume bodyweight movements performed continuously create significant cardiovascular demand, especially with burpees bookending the workout and challenging the breathing rhythm.
• Speed (6/10): Quick transitions between movements and maintaining a fast but sustainable pace through high rep ranges is crucial.
• Flexibility (4/10): Lunges and squats require decent hip mobility, while burpees demand moderate shoulder flexibility and core control.
• Power (3/10): Burpees have a power component in the stand-up and jump, but most movements are grinding rather than explosive.
• Strength (2/10): Exclusively bodyweight movements requiring minimal absolute strength, though leg stamina is challenged through squats and lunges.

Movements

• Burpee
• Air Squat
• Sit-Up
• Lunge

Scaling Options

Reduce total volume by using 20-40-60-80-60-40-20 rep scheme for newer athletes. For burpees, step back instead of jumping, or remove the push-up portion. For squats, reduce depth or use a target to touch. For sit-ups, substitute V-ups or crunches at 2:1 ratio. For lunges, reduce range of motion or substitute step-ups. Can also scale by having athletes complete 75% of prescribed reps while maintaining intensity.

Scaling Explanation

Scale if unable to maintain proper form on bodyweight movements when fresh, or if basic air squats cause knee pain. Athletes should be able to perform at least 10 unbroken reps of each movement before attempting Rx. Target completion time is 12-20 minutes - scale volume if estimated time exceeds this range. Prioritize consistent movement patterns over speed, especially in the larger sets. The workout should feel challenging but manageable, with intensity maintained throughout.

Intended Stimulus

Moderate-length metabolic conditioning workout targeting the glycolytic and oxidative energy systems, typically lasting 12-20 minutes. The pyramid structure with bodyweight movements creates a steady accumulation of fatigue while testing muscular endurance. Primary challenge is maintaining consistent movement patterns under increasing lower body and core fatigue.

Coach Insight

Break up the larger sets early - aim for 3-4 sets on the 75/100 rep portions. For burpees, sets of 5-7 will help maintain intensity. Keep squats controlled but quick, breaking at 15-20 reps. For sit-ups, find a sustainable rhythm and stick to it. On lunges, alternate legs each rep and break at 25-30 to prevent excessive burn. The second half will feel harder - plan for smaller sets as fatigue accumulates. Quick transitions between movements are crucial for a good time.

Benchmark Notes

This workout is most similar to Angie in structure (high-rep bodyweight movements) but with roughly 2/3 the total volume. Breaking it down: First half (ascending): - 25 burpees: 25 × 4s = 100s - 50 squats: 50 × 1.5s = 75s - 75 sit-ups: 75 × 1.5s = 112s - 100 lunges: 100 × 1.5s = 150s Second half (descending): - 75 sit-ups: 75 × 1.7s = 127s (fatigue multiplier) - 50 squats: 50 × 1.7s = 85s - 25 burpees: 25 × 4.5s = 112s (significant fatigue) Transitions: ~10s between movements × 6 = 60s Total theoretical time: ~820s Comparing to Angie (which takes L10 athletes 15-18 min), this should be about 35% faster due to lower volume. Therefore targeting: L10 (elite): sub-6:00 (360s) L5 (intermediate): 10:00 (600s) L1 (beginner): 18:00 (1080s) Interpolated other levels with slightly larger gaps at lower levels where fatigue has more impact.

Modality Profile

All four movements (Burpee, Air Squat, Sit-Up, Lunge) are bodyweight/gymnastics movements. Burpees and Air Squats are classic bodyweight exercises, Sit-Ups are core gymnastics, and Lunges are bodyweight leg movements. With no weighted implements or monostructural cardio, this is 100% gymnastics.