Workout Description

Why This Workout Is Hard

This chipper-style workout features significant volume (900+ total reps) with a challenging pyramid structure that builds and then reverses. The combination of mountain climbers and burpees creates substantial metabolic fatigue, while the H/R push-ups and plyo lunges tax the same muscle groups repeatedly. The lack of built-in rest periods and the way movements compound on each other makes this a grueling 25-35 minute workout for most athletes.

Benchmark Times for Not Just For Lockdown

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of mountain climbers, burpees, and bodyweight movements tests muscular endurance, particularly in shoulders, core, and legs.
• Endurance (8/10): High-volume bodyweight movements with no built-in rest create sustained cardiovascular demand. The descending-ascending rep scheme maintains intensity throughout the entire workout.
• Speed (7/10): Quick transitions between movements and fast cycling of mountain climbers are crucial. High-volume requires maintaining pace throughout.
• Power (5/10): Plyo lunges and burpees have explosive components, but fatigue will limit power output as volume accumulates.
• Flexibility (4/10): Burpees and plyo lunges require moderate mobility. Mountain climbers test hip flexor range and core control.
• Strength (2/10): Exclusively bodyweight movements with no external load. Focus is on endurance rather than maximal strength production.

Movements

• Mountain Climber
• Air Squat
• Burpee
• Hand-Release Push-Up

Scaling Options

Mountain Climbers: Reduce total volume by 25-50% or slow pace Burpees: Step-out burpees or remove push-up Air Squats: Reduce depth or use box for depth gauge H/R Push-ups: Regular push-ups from knees or elevated surface Plyo Lunges: Walking lunges or stationary split squats Butterfly Sit-ups: Regular sit-ups or crunches Beginner version: Cut all rep schemes in half and substitute easier movement variations

Scaling Explanation

Scale if unable to maintain proper plank position during mountain climbers, struggling with burpee recovery between sets, or showing significant form breakdown in push-ups after first few reps. Priority is maintaining consistent movement quality throughout - intensity should allow completion in 20-30 minutes. Athletes should be able to speak in short sentences throughout most of workout. Scale volume or intensity if projected time exceeds 35 minutes. Form deterioration on any movement pattern is immediate signal to scale.

Intended Stimulus

Moderate to long duration (20-30 min) chipper-style workout targeting the glycolytic and oxidative energy systems. Primary challenge is maintaining consistent output while managing cumulative fatigue. The descending-ascending pyramid structure tests both muscular endurance and mental toughness. Core stability and pushing mechanics are heavily taxed.

Coach Insight

Break mountain climbers into sets of 20-25 to maintain quality and pace. For burpees, aim for consistent sets of 5-7 reps with minimal rest. Keep air squats controlled but flowing - sets of 15-20 work well. On H/R push-ups, break before form deteriorates, typically 8-12 reps. Plyo lunges should be measured and controlled - sets of 10 with brief shakes. The workout has a natural flow down then up - resist going too fast in first half. Aim for 85-90% sustainable effort throughout rather than redlining early.

Benchmark Notes

This is a descending-ascending ladder chipper with bodyweight movements. Analysis: 1. Mountain Climbers (total 400 reps): - Fresh: 1 sec/rep = 400 sec base - Fatigue multiplier 1.2x for later sets 2. Burpees (total 75 reps): - Fresh: 3.5 sec/rep = 262.5 sec base - Fatigue multiplier 1.3x for later sets 3. Other movements: - Air Squats (100): 1.2 sec/rep = 120 sec - Push-ups (80): 1.5 sec/rep = 120 sec - Plyo Lunges (60): 2 sec/rep = 120 sec - Butterfly Sit-ups (40): 1.5 sec/rep = 60 sec Transitions: ~10 movements × 5 sec = 50 sec This workout is most similar to Angie (400 total reps) but with easier movements. Using Angie as anchor (L10: 900-1080 sec) but adjusting 10% faster due to simpler movements. Final targets: L10 (Elite): 14:00 (840 sec) L5 (Intermediate): 20:00 (1200 sec) L1 (Beginner): 30:00 (1800 sec)

Modality Profile

All movements are bodyweight/gymnastics: Mountain Climber (G), Burpee (G), Air Squat (G), Hand-Release Push-Up (G), Plyo Lunge (G), Butterfly Sit Up (G). With 6 gymnastics movements and no monostructural or weightlifting movements, this workout is 100% gymnastics.

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