Workout Description

Why This Workout Is Medium

While this workout has high total reps (400 across 5 rounds), it uses basic bodyweight movements with natural progression from upper to lower body. The plank provides a brief active recovery before the next round. Movement interference is minimal since push-ups and dips are separated from core work. Most CrossFitters can complete this in 15-20 minutes with some rest between rounds.

Benchmark Times for (Home)WORK #9

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of pushing movements and core work tests local muscular endurance significantly. Multiple muscle groups face sustained stress across rounds.
• Endurance (5/10): Five rounds of high-rep bodyweight movements creates moderate cardiovascular demand, though rest between exercises is possible. Not maximal due to movement transitions.
• Speed (4/10): Moderate pace maintenance important across rounds, but movement transitions allow natural rest periods.
• Flexibility (3/10): Basic mobility required for squats and lunges. Upper body movements need standard range of motion only.
• Strength (2/10): Exclusively bodyweight movements with moderate rep ranges. No external loading means minimal maximal strength demands.
• Power (1/10): Movements are performed at steady pace with no explosive requirements. Focus is on controlled repetitions.

Movements

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

Scaling Options

Push-ups: Elevate hands on box/bench or do from knees. Dips: Use band assist or do bench dips. Squats/Lunges: Reduce range of motion or hold support. Sit-ups: Anchor feet under target or do crunches. Plank: Drop to knees or reduce time to 20 seconds. Volume options: 3-4 rounds total or reduce reps by 20-30% across all movements.

Scaling Explanation

Scale if unable to perform 5 strict push-ups, hold 30-second plank with good form, or complete unbroken sets of squats/lunges with full range of motion. Priority is maintaining proper movement patterns throughout all rounds - better to scale and move well than struggle with poor form. Target completion time 12-15 minutes at moderate but sustainable pace. Should feel challenging but not impossible to maintain form in final round.

Intended Stimulus

Moderate-length bodyweight circuit targeting muscular endurance and core stability. 12-15 minute time domain working primarily oxidative energy system with glycolytic spikes. Primary challenge is maintaining quality movement patterns under accumulating fatigue, particularly in pushing and core movements.

Coach Insight

Break up push-ups and dips early to maintain quality - consider sets of 3+2 push-ups and 5+5 dips. Keep core tight during planks and sit-ups to protect lower back. Maintain consistent pace through squats/lunges as these are recovery opportunities. Common mistake is rushing early rounds then hitting wall by round 4. Aim for steady 2-3 minute rounds with minimal rest between movements.

Benchmark Notes

This workout is most similar to Annie (50-40-30-20-10 double-unders + sit-ups) in terms of volume and movement patterns, though with more variety. Breaking down the movements per round: 5 push-ups: ~8 sec 10 tricep dips: ~15 sec 15 squats: ~20 sec 20 lunges: ~30 sec 25 sit-ups: ~35 sec 30 sec plank: 30 sec fixed Base time per round: ~138 seconds Applying fatigue multipliers: Round 1: 138 sec Round 2: 138 * 1.1 = 152 sec Round 3: 138 * 1.2 = 166 sec Round 4: 138 * 1.3 = 179 sec Round 5: 138 * 1.4 = 193 sec Total raw time: 828 seconds Transitions between movements (~5 sec each * 5 transitions * 5 rounds): ~125 seconds Projected elite time: ~300 seconds (5:00) Projected intermediate time: ~540 seconds (9:00) Projected beginner time: ~900 seconds (15:00) Comparing to Annie benchmark (L10: 300-360, L5: 480-600, L1: 780-960), these projections align well given similar volume and intensity. Female times adjusted 10-20% slower due to upper body endurance demands of push-ups and dips. Final targets: Male - L10: 5:00, L5: 9:00, L1: 15:00 Female - L10: 6:00, L5: 10:00, L1: 16:00

Modality Profile

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