Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the high volume (500 total reps) and descending rep scheme creates significant muscular fatigue with minimal built-in rest. The push-ups particularly become limiting as upper body endurance fails, especially when paired with air squats that keep heart rate elevated. Most athletes will need to break sets into smaller chunks by round 2-3, extending the workout to 12-15 minutes.

Benchmark Times for Hotel Workout 3

• Elite: <11:00
• Advanced: 12:00-13:00
• Intermediate: 14:00-16:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total volume of 150 push-ups and 300 air squats creates substantial local muscular endurance demands, particularly in pushing muscles and legs.
• Endurance (7/10): High-volume couplet creates significant cardiovascular demand through continuous movement. The descending rep scheme maintains intensity throughout the workout.
• Speed (6/10): Quick transitions and efficient movement cycling become crucial as fatigue sets in. Descending rep scheme allows for increased pace.
• Flexibility (3/10): Standard range of motion required for push-ups and air squats. No extreme mobility demands beyond basic movement patterns.
• Strength (2/10): Bodyweight movements only, focusing on endurance rather than maximal strength. Push-ups provide moderate upper body strength stimulus.
• Power (1/10): Minimal power output required. Success depends on maintaining steady, submaximal effort rather than explosive movements.

Movements

• Push-Up
• Air Squat

Scaling Options

Push-up modifications: Elevate hands on box/bench, knee push-ups, or reduce volume by 50%. Air squat modifications: Reduce depth to above parallel if mobility limited, use target/box for consistent depth, or hold PVC pipe for balance. Volume options: 40-30-20-10-5 push-ups with 80-60-40-20-10 air squats. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 15+ unbroken push-ups when fresh or if air squat form deteriorates under fatigue. Priority is maintaining proper push-up position (no sagging hips) and full depth squats. Target time domain is 12-20 minutes - scale volume if going significantly longer. Push-ups should be challenging but not cause complete failure; squats should feel sustainable but tiring.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) focusing on upper body pushing endurance paired with lower body stamina. Primary challenge is muscular endurance and maintaining quality movement patterns under accumulating fatigue. The descending rep scheme allows initial larger sets while accommodating increasing fatigue.

Coach Insight

Break push-ups into manageable sets early to avoid failure - consider 15-20 rep sets in first round. For air squats, larger sets are possible but maintain full range of motion. Suggested push-up breaks: 50 (20-15-15), 40 (15-15-10), 30 (12-10-8), 20 (10-10), 10 unbroken. Move quickly between movements but don't rush reps. Watch for breaking parallel on squats as fatigue sets in. Common failure point is push-ups in round of 30.

Benchmark Notes

This workout closely resembles Annie (50-40-30-20-10 double-unders + sit-ups) in rep scheme, but with push-ups and air squats. Using Annie as our anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s), we need to adjust for: 1. Movement Analysis: - Push-ups: 1-1.5s/rep × 150 total = 150-225s fresh - Air squats: 1-1.5s/rep × 300 total = 300-450s fresh 2. Fatigue Factors: - First round (50/100): ~225s (minimal fatigue) - Second round (40/80): ~200s (1.1x fatigue) - Third round (30/60): ~165s (1.2x fatigue) - Fourth round (20/40): ~120s (1.2x fatigue) - Fifth round (10/20): ~70s (1.1x fatigue) 3. Transitions: ~10s between rounds × 4 = 40s 4. Volume Comparison: - Annie: 150 reps each movement - This workout: 150 push-ups + 300 air squats = significantly more volume Projected targets (adjusted from Annie anchor): L10 (Elite): 660-720s (11:00-12:00) L5 (Intermediate): 960-1080s (16:00-18:00) L1 (Beginner): 1800-2100s (30:00-35:00) This is roughly 2.2x slower than Annie due to doubled volume and more demanding movements.

Modality Profile

Both movements (Push-Up and Air Squat) are pure bodyweight/gymnastics movements, resulting in 100% gymnastics modality