Workout Description

Why This Workout Is Hard

This triplet is all bodyweight but very high volume: 88 hand-release push-ups, 240 walking lunges, and 152 sit-ups. The low skill demands mask a long, grindy effort where push-up stamina and lunge accumulation compound quickly. Most athletes will live in the 18–30 minute window, requiring smart pacing, short breaks, and strict standards to avoid failure and maintain consistent movement quality.

Benchmark Times for MA3 Oscar Temores

• Elite: <12:30
• Advanced: 14:00-16:30
• Intermediate: 19:00-21:00
• Beginner: >36:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps and repeated rounds demand muscular endurance of chest, triceps, hips, and core. Push-ups especially degrade if not partitioned early, testing repeatability under fatigue.
• Endurance (6/10): Sustained 15–30 minutes of continuous movement elevates heart rate without pure monostructural work. Cardio system is taxed through steady pacing and minimal rest rather than high-speed intervals.
• Speed (5/10): Round turnover and quick transitions matter, but sustainable pacing beats sprinting. Maintain cadence without long breaks to protect push-up capacity.
• Flexibility (3/10): Standard ROM for lunges (knee kisses floor, upright torso) and sit-ups (full hip flexion and extension). Mobility helps consistency but is not a primary barrier.
• Power (2/10): No explosive lifts or sprinting. Movement tempo is controlled and cyclical with little need for high-rate force production.
• Strength (1/10): No external load and no maximal efforts. Strength is not the limiter; repeated submaximal contractions drive the challenge, especially for the pressing musculature.

Movements

• Walking Lunge
• Sit-Up
• Hand-Release Push-Up

Scaling Options

Scale to: Elevated or knee push-ups to maintain quick sets • 20–24 walking or reverse lunges per round • 6 rounds instead of 8 for newer athletes

Scaling Explanation

These options preserve the workout’s steady, high-rep stimulus while matching pressing capacity, reducing eccentric demand on the legs, and trimming total volume to maintain intended pacing.

Intended Stimulus

A steady grinder with short, controlled breaks and constant movement. Push-ups should be small, repeatable sets from the start to avoid failure. Lunges are smooth and unbroken with consistent steps. Sit-ups become your breathing station—find a cadence and stick to it. Aim for even round times rather than aggressive opening splits.

Coach Insight

Pace the push-ups from round one. Think 6-5 or 4-4-3 with short, honest breaks. Move immediately to lunges, keep steps identical, and use sit-ups to breathe. The one tip: protect push-up stamina. Once it’s gone, it’s gone—small sets beat long rests. Common mistakes: opening too hot on push-ups, overstriding lunges, and sloppy ROM that earns no-reps.

Benchmark Notes

Times range from hitting the cap (36–40 min) to elite sub-13. Use 1:30–2:30 per round as a guide. If you’re under 2:00 per round, you’ll be competitive. Mid-field athletes should aim for consistent 2:30–3:00 rounds with minimal rest between movements.

Modality Profile

All movements are gymnastics/bodyweight: push-ups, lunges, and sit-ups. There is no monostructural element like running or rowing and no external load. The session is driven by bodyweight stamina and positional consistency across the three movements.

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