Workout Description

Why This Workout Is Hard

The high rep count (129 total reps) combined with the descending rep scheme (74-44-11) creates significant metabolic fatigue. Burpees at the start immediately tax the system, making the push-ups much harder. The continuous nature without built-in rest periods means athletes must self-pace carefully. While movements are basic, the volume and sequencing create a challenging metabolic workout that will take 12-18 minutes for average athletes.

Benchmark Times for Mark Klement

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-23:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Total volume of 129 reps per movement challenges muscular endurance extensively, particularly in pushing muscles and core.
• Endurance (8/10): High rep scheme and continuous movement pattern creates significant cardiovascular demand across multiple muscle groups, especially with burpees driving heart rate.
• Speed (7/10): Fast transitions and quick movement cycling are crucial for good times, especially during the smaller rep schemes.
• Flexibility (3/10): Standard mobility requirements for squats and burpees, with no extreme ranges of motion needed.
• Power (3/10): Some explosive element in burpees, but workout emphasizes endurance over power output.
• Strength (2/10): Relies on basic bodyweight movements without external load, though burpees and push-ups require moderate upper body strength.

Movements

• Push-Up
• Air Squat
• Burpee
• Sit-Up

Scaling Options

Reduce total volume to 50-30-10 reps for beginners. Modify burpees to step-back version. Elevate hands for push-ups (box/bench) or perform from knees. Switch sit-ups to crunches or V-ups if needed. For air squats, reduce depth or use target/box for consistent range. Advanced athletes can add weight vest (10-20#) or make push-ups hand-release style.

Scaling Explanation

Scale if unable to perform 15+ unbroken push-ups, maintain hollow position in sit-ups, or complete air squats below parallel consistently. Priority is maintaining movement standards throughout - better to scale and keep intensity than sacrifice form. Target completion time is sub-20 minutes. If preview indicates >25 minutes, reduce volume. Athletes should feel significant muscle fatigue but maintain proper mechanics.

Intended Stimulus

Moderate-to-long glycolytic workout targeting muscular endurance and mental toughness. Expect 12-20 minutes of sustained effort across large sets. The descending rep scheme (74-44-11) creates significant early fatigue while testing capacity to maintain output as volume decreases. Primary challenge is maintaining movement quality under accumulating fatigue.

Coach Insight

Break the 74 reps into manageable chunks (25-25-24 or 20-20-20-14). Transition quickly between movements but avoid rushing early sets. For burpees, focus on efficiency over speed - stand tall at top, no jump needed. Keep push-ups strict with full range of motion. For sit-ups, anchor feet and maintain hollow body position. Air squats should hit proper depth with knees tracking toes. Most athletes hit the wall during the round of 44 - plan breaks before form deteriorates.

Benchmark Notes

This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, air squats) but with burpees added and lower rep counts. Using Angie as our anchor (L10: 15-18 min, L5: 22-25 min, L1: 33-40 min). Breakdown for male times: - 74 Burpees: 3-4s each = 222-296s base + fatigue multiplier 1.3x for later reps = 289-385s - 44 Push-ups: 1-1.5s each = 44-66s base + fatigue 1.2x = 53-79s - 11 Sit-ups: 2s each = 22s base - 44 Air Squats: 1-1.5s each = 44-66s base + fatigue 1.1x = 48-73s Transitions between movements: 3 transitions × 10-15s = 30-45s Total projected time ranges: L10 (Elite): 14-16 min (840-960s) L5 (Intermediate): 23-25 min (1380-1500s) L1 (Beginner): 40-45 min (2400-2700s) Female times projected 10-15% slower due to burpee and push-up volume.

Modality Profile

All four movements (Air Squat, Burpee, Push-Up, Sit-Up) are bodyweight/gymnastics movements. Air Squat is a bodyweight lower body movement, Burpee is a full-body gymnastics movement, Push-Up is an upper body gymnastics movement, and Sit-Up is a core gymnastics movement. With no monostructural cardio or weighted movements, this is 100% gymnastics.

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