Workout Description

Why This Workout Is Hard

While these are basic bodyweight movements, the high volume (216 total reps) combined with the continuous nature and movement interference makes this challenging. The push-ups coming last after significant upper body fatigue from pull-ups, and core fatigue from sit-ups, will be especially difficult. Most athletes will need to break these into smaller sets, particularly the pull-ups and push-ups.

Benchmark Times for Jose Guadalupe

• 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): 216 total reps across four movements creates substantial local muscular endurance demands, particularly challenging upper body pushing and pulling stamina.
• Endurance (7/10): High-volume bodyweight movements performed continuously create significant cardiovascular demand, especially when done at a competitive pace without prescribed rest periods.
• Speed (6/10): Quick transitions and efficient movement cycling become crucial for a good time, though pacing must be strategic.
• Strength (3/10): While requiring baseline relative strength for pull-ups and push-ups, the workout tests muscular endurance more than maximal strength capacity.
• Flexibility (3/10): Standard mobility requirements for full range pull-ups, depth in air squats, and proper push-up positioning. Nothing extreme.
• Power (2/10): Minimal power output required; success depends more on pacing and endurance than explosive movement.

Movements

• Pull-Up
• Air Squat
• Sit-Up
• Push-Up

Scaling Options

Pull-ups: Ring rows (horizontal or inclined), jumping pull-ups, or banded pull-ups. Push-ups: Elevated hand position, knee push-ups. Air squats: Reduce depth, use target/box for consistent depth. Sit-ups: Crunches, V-ups, or anchored sit-ups. Volume options: Reduce to 40 or 30 reps each. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, 10+ push-ups unbroken, or if basic movement patterns aren't solid. Prioritize full range of motion and proper mechanics over speed. Goal is to maintain consistent movement quality throughout. Target time of 8-15 minutes - scale volume if going significantly longer. Should feel challenging but achievable, around 7/10 RPE.

Intended Stimulus

Moderate-length calisthenics workout targeting muscular endurance and aerobic capacity, typically lasting 8-15 minutes. Primary focus is on upper body pushing/pulling capacity and midline stability. Tests ability to maintain consistent output across high-volume bodyweight movements.

Coach Insight

Break up the work early - avoid going to failure. Suggested rep schemes: Pull-ups in sets of 6-8, Air squats in sets of 15-20, Sit-ups in sets of 18-20, Push-ups in sets of 10-12. Keep transitions quick between movements. Start conservative on pull-ups as they'll become limiting factor. Maintain hollow body position on pull-ups and push-ups. Keep core tight during sit-ups to protect lower back. Full depth on squats but don't pause at bottom.

Benchmark Notes

This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, air squats) but with roughly half the volume (54 vs 100 reps of each). Using Angie's anchor points (L10: 15-18 min, L5: 22-25 min, L1: 33-40 min) as a base: Movement breakdown (fresh state): - Pull-ups: 54 reps × 1.5s = 81s base - Air Squats: 54 reps × 1.2s = 65s base - Sit-ups: 54 reps × 1.2s = 65s base - Push-ups: 54 reps × 1.3s = 70s base Fatigue and set breaking: - Pull-ups: Likely broken into 4-5 sets (15-12-12-10-5) with 5-10s rest = +45s - Push-ups: 3-4 sets with 5s rest = +20s - Air squats: 2-3 sets with minimal rest = +15s - Sit-ups: Continuous with slight slowdown = +20s Transitions between movements: 3 transitions × 10s = 30s Total theoretical time: ~391s before fatigue multiplier Applying 1.7x fatigue multiplier for high-volume calisthenics = 665s for elite (L10) Scaling up through levels using Angie's proportions but adjusted for lower volume: L10: 11:00 (660s) L5: 16:00 (960s) L1: 30:00 (1800s) This is approximately 45% faster than Angie's benchmarks due to the reduced volume (54 vs 100 reps).

Modality Profile

All four movements (Pull-Up, Air Squat, Sit-Up, Push-Up) are bodyweight/gymnastics movements. No monostructural cardio or weighted movements are present, resulting in 100% gymnastics modality.