Workout Description

Why This Workout Is Hard

The weight vest transforms otherwise moderate movements into a significant challenge. 220 total box step-ups with added weight creates substantial leg fatigue, while the push-ups become increasingly difficult under the vest. The continuous nature (no programmed rest) combined with high-volume step-ups means most athletes will need to break up the push-ups by round 3. Expect 18-22 minutes of sustained effort.

Benchmark Times for Keithroy Maynard

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of leg work with added weight tests muscular endurance, especially with 220 total step-ups while wearing a vest.
• Endurance (7/10): The weighted vest and high volume of step-ups create sustained cardiovascular demand across 5 rounds, requiring significant aerobic capacity to maintain pace.
• Speed (5/10): Maintaining efficient transitions and consistent movement speed is important, but not a max-speed effort.
• Strength (4/10): The weight vest adds resistance to all movements, but primarily tests strength-endurance rather than maximal strength.
• Flexibility (3/10): Basic mobility required for squats and step-ups, with slight increase due to weighted vest affecting positions.
• Power (2/10): Minimal power demands; movements are more grinding than explosive, especially with added vest weight.

Movements

• Push-Up
• Air Squat
• Box Step-Up

Scaling Options

Remove weight vest for newer athletes or those with lower strength-endurance. Reduce box height to 20/16 inches or substitute regular step-ups. Modify push-ups to incline or knee push-ups if needed, maintaining hollow body position. For volume reduction, consider 3 rounds instead of 5, or reduce step-ups to 30 per round. Air squats can be modified to box squats for depth consistency. Target similar time domain by adjusting work:rest ratio.

Scaling Explanation

Scale if unable to maintain consistent push-up form for sets of 4+, or if box step-ups cause significant balance issues with vest. Athletes should be comfortable with 10+ strict push-ups and 50+ air squats unweighted before attempting Rx version. Priority is maintaining steady movement with good posture throughout - vest should not compromise position. Target completion time is 15-20 minutes; scale volume if going significantly longer. The workout should feel challenging but manageable, with intensity sustainable across all rounds.

Intended Stimulus

Moderate-length workout (15-20 minutes) targeting the glycolytic and oxidative energy systems. The weight vest adds a strength-endurance component while the high-volume step-ups create sustained leg fatigue. Primary challenge is maintaining consistent output under accumulating fatigue, with emphasis on postural control and core stability.

Coach Insight

Break the box step-ups into manageable sets (11-11-11-11 or 22-22) from the start - don't go unbroken early. Alternate legs every 10-15 reps to distribute fatigue. For push-ups, sets of 4-6 are ideal to maintain quality. Keep air squats smooth and controlled, focusing on full depth despite vest weight. Quick transitions between movements are key, but don't rush the step-ups - maintain steady rhythm. Watch for deteriorating push-up form in later rounds as shoulders fatigue.

Benchmark Notes

Analysis based on Kelly benchmark (5 rounds with box jumps) but adjusted for simpler movements: 1. Movement breakdown per round: - 44 Box Step-Ups @ 3s each = 132s - 12 Push-Ups @ 1.5s each = 18s - 12 Air Squats @ 1.5s each = 18s - Transitions between movements = 10s Base round time: 178s 2. Fatigue multipliers: - Round 1: 178s (1.0x) - Round 2: 196s (1.1x) - Round 3: 214s (1.2x) - Round 4: 232s (1.3x) - Round 5: 250s (1.4x) + extra 3 air squats = 255s 3. Weight vest impact: +10% overall time 4. Total elite time projection: ~480s (8:00) Compared to Kelly benchmark (L10 = 930-1050s), this workout is significantly shorter due to: - Step-ups vs box jumps (more controlled) - Push-ups and air squats vs wall balls - Shorter movement sets Final targets (M/F): L10: 8:00/10:00 L5: 12:00/14:00 L1: 18:00/20:00 Female adjustments +20% due to: - Relative impact of weight vest (14lb vs 20lb) - Upper body fatigue from push-ups with vest

Modality Profile

All three movements (Box Step-Up, Push-Up, Air Squat) are bodyweight/gymnastics movements. Box Step-Up is a bodyweight movement using a box, Push-Up is a classic gymnastics movement, and Air Squat is a fundamental bodyweight movement. With all movements falling under gymnastics category, the workout is 100% G.

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