Workout Description

Why This Workout Is Medium

While the movements are all bodyweight and fundamental, the 4-minute work intervals with only 1 minute rest create moderate cardiovascular demand. The movement sequence is well-structured - upper/core/lower body alternation prevents any single muscle group from limiting performance. The 24-minute time cap and 1:4 work-to-rest ratio allows for sustainable pacing without redlining.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements targeting multiple muscle groups with minimal rest tests local muscular endurance, particularly in pushing and core muscles.
• Endurance (7/10): Twenty-four minutes of cyclical bodyweight movements with short rest periods creates significant cardiovascular demand, requiring sustained aerobic output across multiple rounds.
• Speed (6/10): Quick transitions between movements and maintaining high work rate during each minute is crucial for maximizing reps.
• Flexibility (3/10): Standard mobility requirements for squats and push-ups, with mountain climbers demanding slightly more hip flexor range of motion.
• Strength (2/10): Relies on basic bodyweight movements without external load. Strength demands are relatively low compared to weighted exercises.
• Power (2/10): Mountain climbers have a slight power component, but movements are primarily endurance-based with controlled tempo.

Movements

• Mountain Climber
• Push-Up
• Flutter Kick
• Air Squat

Scaling Options

Mountain Climbers: Slow down pace or do from elevated surface. Push-ups: Drop to knees or do incline push-ups on box/wall. Flutter Kicks: Bend knees or reduce range of motion. Air Squats: Reduce depth or use target/box for consistent range. Time Domain: Can reduce to 3-4 rounds or shorten work intervals to 45 seconds. Rest can be extended to 90 seconds if needed for newer athletes.

Scaling Explanation

Scale if unable to maintain proper form for 45+ seconds of any movement. Focus on quality reps over quantity - better to do fewer good reps than many poor ones. Athletes should be able to speak in short sentences during work intervals (aerobic zone). Scale if heart rate doesn't recover during rest periods. Target effort is 7/10 - should feel challenging but sustainable across all rounds. Form breakdown or significant rep drop-off between rounds indicates need for scaling.

Intended Stimulus

Moderate-intensity oxidative conditioning workout lasting 24 minutes. Primary focus is on muscular endurance and aerobic capacity development. The 1-minute work intervals with 1-minute rest create a sustainable aerobic challenge while allowing for quality movement. This workout tests mental fortitude through sustained effort across multiple bodyweight movements.

Coach Insight

Start at 80% effort in round 1 to establish sustainable pace. Aim for consistent reps across all rounds - don't burn out early. Target ranges per minute: 40-50 mountain climbers, 15-20 push-ups, 40-50 flutter kicks, 25-30 air squats. Use the rest minute for full recovery - shake out arms and legs. Break push-ups into sets of 5-7 to maintain form. Keep core tight during mountain climbers and flutter kicks to protect lower back. Common mistake is rushing early rounds then falling off dramatically.

Benchmark Notes

This is a 24-minute workout with 5 rounds of 4 minutes each. Let's break down the movements: Mountain Climbers (1 min): - Elite: 80-100 reps/min - Intermediate: 60-80 reps/min - Beginner: 40-60 reps/min Push-Ups (1 min): - Elite: 50-60 reps/min - Intermediate: 30-40 reps/min - Beginner: 15-25 reps/min Flutter Kicks (1 min, counting each leg): - Elite: 120-140 reps/min - Intermediate: 80-100 reps/min - Beginner: 50-70 reps/min Air Squats (1 min): - Elite: 50-60 reps/min - Intermediate: 35-45 reps/min - Beginner: 20-30 reps/min Applying fatigue multipliers across rounds: Round 1: 1.0x Round 2: 1.1x Round 3: 1.2x Round 4: 1.3x Round 5: 1.4x This workout is most similar to Fight Gone Bad in structure (multiple movements, 1-minute intervals). Using FGB as an anchor (L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps), but adjusting up slightly since this workout has more metabolic movements and longer total duration. Final targets: L10 (Elite): 600+ total reps L5 (Intermediate): 400 total reps L1 (Beginner): 200 total reps

Modality Profile

All movements (Mountain Climber, Push-Up, Flutter Kick, Air Squat) are bodyweight/gymnastics movements requiring no external load or cyclical cardio pattern. Mountain Climbers and Flutter Kicks are core/bodyweight movements, Push-Ups are classic gymnastics, and Air Squats are bodyweight squats.

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