Workout Description

Why This Workout Is Medium

Benchmark (Tabata). Row, Squat, Pull-up, Push-up, Sit-up. Score is lowest reps per exercise. Tests consistent output across varied movements in Tabata intervals.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Five separate Tabata intervals (20s work, 10s rest, 8 rounds each) for Row (calories), Air Squats, Pull-ups, Push-ups, and Sit-ups, with 1 minute rest between exercises. Score is the sum of the lowest reps/cals for each of the five Tabatas. Tests consistent anaerobic output and recovery across varied movements.
• Stamina (7/10): Each Tabata interval tests the ability to sustain consistent output (lowest rep round is scored). Cumulatively, this tests stamina in rowing, legs, pulling, pushing, and core. The rest allows for some recovery to maintain consistency.
• Speed (6/10): Maintaining a consistent, high rate of reps/calories within each 20-second window across all 8 intervals of each exercise is crucial for the scoring method.
• Power (5/10): Tabata intervals demand consistent power output to achieve a good score for the lowest round. Rowing, kipping pull-ups, and explosive squats/push-ups utilize power.
• Strength (3/10): Primarily a test of relative bodyweight strength endurance (squats, pull-ups, push-ups, sit-ups) and rowing strength endurance. No significant external load.
• Flexibility (2/10): Requires basic mobility for rowing, squats, pull-ups, push-ups, and sit-ups.

Modality Profile

A G/M workout with gymnastics (Pull-ups, Push-ups, Sit-ups, Squats) and monostructural (Row) components, performed with the Tabata protocol.

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