Workout Description

Why This Workout Is Easy

This workout consists of basic bodyweight movements at moderate rep schemes. While 5 rounds creates some volume, the movements don't significantly interfere with each other, and natural breaks occur during transitions. The average CrossFitter can maintain a steady pace throughout, likely completing in 8-12 minutes. No complex skills or heavy loads means minimal scaling needed.

Benchmark Times for Stimulus Travel WOD 9

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total volume of pushing and squatting movements tests local muscular endurance, particularly in the chest, shoulders, core, and legs.
• Speed (6/10): For-time format encourages quick transitions and efficient movement cycling, though not at maximal sprint speeds.
• Endurance (5/10): Five rounds of bodyweight movements creates moderate cardiovascular demand. The workout is long enough to challenge aerobic capacity but allows some recovery between movements.
• Flexibility (3/10): Standard range of motion needed for push-ups, sit-ups, and air squats. No extreme mobility demands.
• Strength (2/10): Basic bodyweight movements require minimal absolute strength. Focus is on endurance rather than maximal force production.
• Power (1/10): Movements are performed at a steady pace without explosive requirements. Success comes from consistent output rather than power.

Movements

• Push-Up
• Air Squat
• Sit-Up

Scaling Options

Push-ups: Elevate hands on box/bench, or do from knees. Sit-ups: Anchor feet under wall-ball/rower, or do V-ups/crunches. Air Squats: Reduce depth, use target/box for consistent depth, or reduce reps to 15/round. For beginners: 3-4 rounds total, or cap time at 15 minutes. Advanced: Add weight vest or increase push-up difficulty.

Scaling Explanation

Scale if you cannot perform 5+ strict push-ups unbroken, struggle with full range sit-ups, or have limited squat mobility/endurance. Prioritize full range of motion over speed. Target completion time is 8-12 minutes - scale volume if going significantly longer. Movement quality should not deteriorate significantly between first and last round. Choose scaling that allows consistent movement with minimal rest breaks.

Intended Stimulus

Moderate-intensity bodyweight circuit designed for 8-12 minute completion time. Primary focus is oxidative/glycolytic conditioning with bodyweight strength endurance. The workout tests basic movement patterns and ability to maintain consistent output across rounds without significant rest.

Coach Insight

Break this into manageable sets early - consider 5/5 on push-ups, unbroken sit-ups, and sets of 10/10 air squats. Quick transitions between movements are key. Maintain hollow body position in push-ups and sit-ups. Keep consistent squat depth to parallel or below. Most athletes slow significantly in rounds 4-5 - pace rounds 1-2 accordingly. Aim for 90-120 seconds per round.

Benchmark Notes

This workout is structurally similar to Angie but with lower volume (225 total reps vs 400). Using Angie as anchor (L10: 15-18min, L5: 22-25min, L1: 33-40min). Breakdown per round (elite pace): Push-ups (10): 12-15s Sit-ups (15): 15-18s Air squats (20): 25-30s Transitions: 5-8s Base round time: ~60s Fatigue multipliers: Round 1: 1.0x = 60s Round 2: 1.0x = 60s Round 3: 1.15x = 69s Round 4: 1.25x = 75s Round 5: 1.35x = 81s Total elite time: ~345s (5:45) Scaling from Angie anchor (this workout is ~56% volume): L10: 300-360s (5:00-6:00) L5: 540-600s (9:00-10:00) L1: 840-960s (14:00-16:00) Final targets (M/F): L10: 5:00-6:00 / 6:00-7:00 L5: 9:00-10:00 / 10:30-11:30 L1: 14:00-16:00 / 16:00-18:00

Modality Profile

All three movements (Push-Up, Sit-Up, Air Squat) are bodyweight/gymnastics movements. Push-ups and sit-ups are classic bodyweight exercises, while air squats are unweighted squats performed with body weight only. With all movements falling under gymnastics category, the workout is 100% G.

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