Workout Description

Why This Workout Is Hard

The descending rep scheme (50-40-30-20-10) creates a significant volume of 150 reps per movement. While bodyweight movements are individually manageable, the burpee jumping air squats combine two leg-intensive movements that will create rapid leg fatigue. This interferes with push-up performance, especially in the higher rep rounds. The continuous nature without built-in rest periods means sustained output for 12-18 minutes for most athletes.

Benchmark Times for No Equipment Madness

• Elite: <11:00
• Advanced: 12:00-13:00
• Intermediate: 14:00-16:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 150 reps each of two demanding bodyweight movements tests muscular endurance extensively, particularly in the legs, core, and pushing muscles.
• Endurance (8/10): High-volume descending rep scheme with compound movements creates significant cardiovascular demand, especially with the jumping component of burpee air squats.
• Speed (7/10): Fast transitions and quick movement cycling are crucial for a good time, especially in early rounds when fatigue is lower.
• Power (5/10): The jumping component of burpee air squats maintains a moderate power demand throughout, though fatigue will impact explosive capacity.
• Flexibility (4/10): Burpee jumping air squats require decent hip and ankle mobility, plus shoulder flexibility for the push-up position.
• Strength (2/10): While push-ups provide some strength stimulus, this workout primarily tests muscular endurance rather than maximal strength capabilities.

Movements

• Push-Up
• Air Squat
• Burpee

Scaling Options

Level 1 (Beginner): Regular air squats instead of burpee jumping squats, knee push-ups, reduce to 30-20-15-10-5 reps. Level 2 (Intermediate): Step-out burpees with regular air squats, mix of regular and knee push-ups as needed, full rep scheme. Level 3 (Advanced): Full movement standards but break sets earlier to maintain intensity. For all levels, maintain 2-3 inches of jump height on burpee jumping squats if performing them.

Scaling Explanation

Scale if unable to perform 15+ push-ups unbroken when fresh or if burpee jumping squats cannot be performed with consistent jump height. Priority is maintaining movement quality through all rounds - push-ups should have full range of motion and burpee jumping squats should have consistent jump height. Target completion time is 12-20 minutes. Scale volume if workout extends beyond 25 minutes. Athletes should be able to keep moving with minimal extended breaks.

Intended Stimulus

Moderate-to-long glycolytic workout (12-20 minutes) with oxidative system contribution. Primary focus is muscular endurance and mental toughness. The descending rep scheme creates a push-rest pattern where intensity can be maintained through fatigue. Core stabilization and upper body pushing endurance are heavily taxed.

Coach Insight

Break up the burpee jumping air squats early - consider sets of 10-15 in the first two rounds. For push-ups, aim for sets of 10-15 initially, reducing to sets of 5-8 as fatigue sets in. Keep a consistent rhythm on the burpee jumping squats rather than rushing. Common failure point is push-ups in the round of 30 - plan breaks before form deteriorates. Transition quickly between movements but take 3-5 deep breaths when switching exercises.

Benchmark Notes

This workout closely resembles Annie (50-40-30-20-10 of double-unders and sit-ups) in rep scheme, but with more demanding movements. Using Annie as our anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s), we need to adjust up significantly. Breakdown: - Burpee Jumping Air Squats: ~4-5s per rep (more demanding than standard burpee) - Push-Ups: ~1.5-2s per rep Round estimates (elite pace): 50 reps: (4.5s × 50) + (1.75s × 50) = 312.5s 40 reps: (4.75s × 40) + (2s × 40) = 270s 30 reps: (5s × 30) + (2.25s × 30) = 217.5s 20 reps: (5.25s × 20) + (2.5s × 20) = 155s 10 reps: (5.5s × 10) + (2.75s × 10) = 82.5s Total work time: ~1037.5s Transitions between movements and rounds: ~60s Projected elite (L10) time: 11-12 minutes (660-720s) This is roughly 2x slower than Annie due to movement complexity. Recap: L10 (Elite): 11-12 min L5 (Intermediate): 16-17 min L1 (Beginner): 30-35 min

Modality Profile

All three movements (Burpee, Air Squat, Push-Up) are bodyweight/gymnastics movements. Burpees and Air Squats are classified as gymnastics movements involving body position and control, while Push-Ups are a classic bodyweight/gymnastics movement. With all movements falling under gymnastics, this workout is 100% G.

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