Workout Description

Why This Workout Is Medium

While the descending rep scheme (55 total reps per movement) creates significant volume, it provides natural breaks between sets. The bodyweight movements are fundamental and don't require advanced skills. The combination of squats and burpees will create leg fatigue, but the sit-ups offer active recovery. Most athletes will finish between 12-15 minutes, allowing sustainable pacing.

Benchmark Times for Houston

• 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): 55 total reps each of three movements challenges local muscular endurance, particularly core and leg stamina through combined movement fatigue.
• Endurance (7/10): High-rep bodyweight movements performed continuously with descending rep scheme creates significant cardiovascular demand, especially with burpees as a core movement.
• Speed (7/10): Fast transitions and quick movement cycling are essential with descending rep scheme and 20-minute time cap.
• Power (6/10): Jump squats and explosive portion of burpees require significant power output, though fatigue will impact expression.
• Flexibility (3/10): Basic mobility needed for squat depth and burpee positions. No extreme ranges of motion required.
• Strength (2/10): Purely bodyweight movements with no external load. Minimal strength requirement beyond basic bodyweight control.

Movements

• Jump Squat
• Sit-Up
• Burpee

Scaling Options

Jump Squats: Reduce to regular air squats or step-ups Sit-Ups: Reduce range of motion, use AbMat, or substitute V-ups Burpees: Step-out burpees, no jump at top Volume: Consider 8-7-6-5-4-3-2-1 for newer athletes Time Cap: Extend to 25 minutes for scaled versions

Scaling Explanation

Scale if unable to perform 10 unbroken reps of any movement with good form, or if burpees consistently take more than 3-4 seconds each. Priority is maintaining consistent movement and intensity throughout - better to scale and finish strong than struggle with Rx and break form. Target completion time is 12-15 minutes - if athlete projects over 18 minutes, consider scaling options. Look for signs of excessive form breakdown or extended rest periods as indicators to scale.

Intended Stimulus

Moderate-length glycolytic workout (12-15 minutes) with descending rep scheme. Primary focus is on maintaining high intensity through bodyweight movements while managing increasing metabolic fatigue. Tests muscular endurance and mental toughness as athletes push through larger sets early.

Coach Insight

Break up larger sets strategically from the start - consider 6/4 or 5/5 for round of 10. Maintain consistent pace rather than sprinting early sets. Quick transitions between movements are crucial. Keep jump squats controlled with soft landings. For sit-ups, anchor feet well and maintain hollow body position. On burpees, focus on efficiency over speed - straight body line, no worm movements. Heart rate will spike in first 2-3 rounds - don't let this force you to slow down excessively.

Benchmark Notes

This workout follows a descending rep scheme (10-1) with three bodyweight movements. Let's break it down: Base movement times: - Jump Squat: 1.5 sec/rep - Sit-Up: 2 sec/rep - Burpee: 3.5 sec/rep Total reps: - Jump Squats: 55 reps - Sit-Ups: 55 reps - Burpees: 55 reps This workout is most similar to Annie (50-40-30-20-10 of two movements) but with three movements instead of two and slightly higher total volume. Annie's L10 benchmark is 300-360 seconds. Factoring in: 1. Additional movement (3 vs 2 in Annie) 2. Similar descending pattern but starting at 10 3. Burpees being more taxing than double-unders 4. Transition time between movements (~3-5 sec per transition) Calculated targets: L10 (Elite): 360 seconds (6:00) L5 (Intermediate): 600 seconds (10:00) L1 (Beginner): 1080 seconds (18:00) This represents about a 20% increase from Annie's benchmarks due to the additional movement and burpee fatigue factor.

Modality Profile

All three movements (Jump Squat, Sit-Up, Burpee) are bodyweight/gymnastics movements. Jump Squat is a bodyweight plyometric movement, Sit-Up is a classic gymnastics core movement, and Burpee is a compound bodyweight movement. With all movements falling under gymnastics, the workout is 100% G.