Workout Description
50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand
Why This Workout Is Medium
A very high-volume workout consisting of 50 rounds of single reps of basic bodyweight and gymnastics movements. Tests consistency and mental fortitude.
Benchmark Times for Marguerita
- Elite: <37:30
- Advanced: 37:30-32:30
- Intermediate: 32:30-25:00
- Beginner: >25:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Accumulating 50 reps of each movement (burpees, push-ups, sit-ups, handstands) will test broad bodyweight muscular endurance. The jumping jacks add to overall activity volume.
- Endurance (6/10): Fifty rounds of single reps of burpee, push-up, jumping-jack, sit-up, and handstand. While reps per round are minimal, the 50 rounds and constant transitions will create a sustained cardiovascular demand and test mental fortitude.
- Strength (4/10): Handstands require good relative upper body and core strength for stability. Push-ups test relative pushing strength. The volume amplifies this.
- Speed (4/10): Efficient transitions between the five movements in each of the 50 rounds are critical for a good time. Maintaining a consistent pace is key.
- Flexibility (3/10): Requires basic mobility for all movements, including shoulder/wrist for handstands.
- Power (2/10): Burpees have an explosive component, but the WOD is more focused on consistent execution of single reps for many rounds.
Modality Profile
A pure gymnastics workout, consisting of a chipper of four distinct gymnastics movements (Burpee, Push-up, Sit-up, Squat).
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