Workout Description

Why This Workout Is Medium

While the total volume is substantial (330 reps), the descending rep scheme creates natural breaks and the movements don't significantly interfere with each other. Push-ups affect upper body, V-ups target core, and air squats hit legs, allowing partial recovery of each muscle group. The bodyweight-only nature and basic movement patterns make this accessible to most CrossFitters, though the continuous work will create moderate cardiovascular demand over ~12-15 minutes.

Benchmark Times for Lock Down

• 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): Significant local muscular endurance demands with 55 push-ups, 110 v-ups, and 165 air squats performed in descending rep schemes.
• Endurance (7/10): High-volume descending rep scheme creates sustained cardiovascular demand through continuous movement, though not as taxing as longer duration pieces.
• Speed (6/10): Descending rep scheme allows for faster cycling of movements as fatigue builds, with quick transitions becoming crucial.
• Flexibility (4/10): V-ups require decent core control and hip flexion, while air squats demand basic hip and ankle mobility.
• Strength (2/10): Bodyweight movements only, focusing on endurance rather than maximal strength. Push-ups provide some upper body strength stimulus.
• Power (1/10): Movements are performed at a steady pace with minimal explosive requirements. Focus is on sustained output.

Movements

• Push-Up
• V-Up
• Air Squat

Scaling Options

Push-ups: Scale to incline push-ups on box/bench, or knee push-ups maintaining hollow body position. V-ups: Substitute with knee tucks, seated leg lifts, or Russian twists. Air squats: Reduce depth to above parallel if mobility is limited, or use wall ball target for consistent depth. For overall volume, consider starting at round of 8 or 6 for newer athletes. Target time cap of 25 minutes.

Scaling Explanation

Scale if you cannot perform 5+ strict push-ups with good form, struggle to maintain hollow position in V-ups, or have limited squat mobility/endurance. Priority is maintaining proper movement patterns throughout - scale to achieve consistent form rather than rushing through broken reps. Athletes should finish between 12-18 minutes; if projected time is longer, reduce volume to maintain intended stimulus. Choose scaling options that allow continuous movement with minimal extended breaks.

Intended Stimulus

Moderate-length metabolic conditioning workout (12-18 minutes) targeting the glycolytic and oxidative energy systems. The descending rep scheme creates a steady but manageable pace with built-in rest between movements. Primary challenge is maintaining consistent output while managing increasing muscular fatigue in the core and legs.

Coach Insight

Break up the push-ups early to avoid hitting muscle failure - consider sets of 3-4 from the start. V-ups should be performed with control and full range of motion; rushing these will lead to inefficient reps and wasted energy. Air squats can be done in larger sets but watch for depth as fatigue sets in. The workout naturally speeds up with decreasing reps - resist the urge to sprint early rounds. Aim for consistent transitions between movements and steady breathing throughout.

Benchmark Notes

This workout is similar to Annie (50-40-30-20-10 double-unders + sit-ups) in rep scheme and movement patterns, but with three movements instead of two. Let's break it down: 1. Push-Ups (55 total): - Fresh: 1-1.5s per rep - With fatigue: 1.5-2s per rep - Total time: ~110s 2. V-Ups (100 total): - Fresh: 1.5-2s per rep - With fatigue: 2-2.5s per rep - Total time: ~225s 3. Air Squats (165 total): - Fresh: 1-1.5s per rep - With fatigue: 1.5-2s per rep - Total time: ~290s Transitions between movements: ~5s per transition × 18 transitions = 90s Base time: 110s + 225s + 290s + 90s = 715s Using Annie as anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s), we scale up proportionally due to: - Additional movement (3 vs 2) - Higher total volume (320 vs 300 reps) - More transitions Final targets: L10: 360s (6:00) L5: 600s (10:00) L1: 1080s (18:00)

Modality Profile

All three movements (Push-Up, V-Up, Air Squat) are bodyweight/gymnastics movements. Push-ups are upper body gymnastics, V-ups are core gymnastics, and Air Squats are lower body gymnastics. With no monostructural or weightlifting movements present, this workout is 100% gymnastics.

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