Workout Description

Why This Workout Is Hard

While these are basic bodyweight movements, the extreme volume (1800 total reps) creates significant cumulative fatigue. Even split among 4 people (450 reps each), the movement interference is substantial - push-ups after pull-ups taxes upper body endurance, and air squats after that much upper body work challenges total body stamina. The 'for time' format encourages a faster pace, increasing difficulty.

Benchmark Times for Trevor

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Extremely high total repetitions across multiple movement patterns creates intense muscular endurance demands, particularly in pushing and pulling muscle groups.
• Endurance (8/10): High volume bodyweight movements performed in a team format creates sustained cardiovascular demand as athletes rotate through movements with minimal full rest periods.
• Speed (6/10): Quick transitions between team members and efficient movement cycling become crucial for overall workout time.
• Flexibility (3/10): Basic mobility requirements for full range pull-ups, push-ups, and air squats, but no extreme positions needed.
• Strength (2/10): While pull-ups require relative strength, the workout tests muscular endurance rather than maximal strength production.
• Power (1/10): Movements are performed at submaximal intensity with focus on sustainability rather than explosive output.

Movements

• Air Squat
• Pull-Up
• Push-Up
• Sit-Up

Scaling Options

Pull-ups: Ring rows (horizontal body angle based on ability), banded pull-ups, or jumping pull-ups. Push-ups: Elevate hands on box/bench, perform from knees. Sit-ups: Reduce range of motion, anchor feet under wall-ball, or perform v-ups/crunches. Air squats: Reduce depth if mobility limited, use target/box for consistent depth. Volume: Scale to 200/300/400/500 total reps or reduce individual work sets to 15-20 reps maximum.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, 15+ unbroken push-ups, or maintain full depth air squats for 25+ reps. Priority is maintaining consistent movement quality throughout - scale load/movement before compromising form. Target completion time 35-45 minutes. Teams should be able to maintain steady work rate without extended breaks. Scale to preserve intended stimulus of sustained effort rather than intermittent max efforts.

Intended Stimulus

Long-duration oxidative workout (30-45 minutes) designed to test muscular endurance and mental toughness. Primary focus is on aerobic capacity and local muscle stamina. The high volume challenges both cardiovascular endurance and the ability to maintain basic movement patterns under accumulated fatigue.

Coach Insight

Break work into manageable chunks between team members. Suggested strategy: rotate every 25 reps early, decreasing to 10-15 reps as fatigue sets in. Maintain strict movement standards early - full range of motion on all movements. Quick transitions between teammates are crucial. Common pitfalls: going too fast early, inconsistent work/rest ratios, poor movement standards late in workout. Consider pre-planning rep schemes and rotation order.

Benchmark Notes

This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, air squats) but with significantly higher volume (1800 total reps vs 400 in Angie) and team format. Breakdown per movement (for team of 4): Pull-ups (300): 75 per person - Fresh: 1.5s/rep × 75 = 112.5s - Fatigue multiplier 1.3x for high volume = 146s Push-ups (400): 100 per person - Fresh: 1.25s/rep × 100 = 125s - Fatigue multiplier 1.4x = 175s Sit-ups (500): 125 per person - Fresh: 1.25s/rep × 125 = 156s - Fatigue multiplier 1.3x = 203s Air Squats (600): 150 per person - Fresh: 1.25s/rep × 150 = 187.5s - Fatigue multiplier 1.4x = 262.5s Transitions and coordination: ~30s between movements × 3 = 90s Base time per person: 146 + 175 + 203 + 262.5 + 90 = 876.5s Team Format Considerations: - Parallel work reduces total time - Communication/coordination adds 10-15% - Rest while others work allows better recovery Scaling from Angie anchor (L10 M/F: 900-1080s/960-1140s): - Volume is 4.5x higher but split among 4 people - Team format efficiency ~70% Final Targets: L10 (Elite): 16:00 (960s) L5 (Intermediate): 24:00 (1440s) L1 (Beginner): 40:00 (2400s)

Modality Profile

All four movements (Air Squat, Pull-Up, Push-Up, Sit-Up) are bodyweight/gymnastics movements. Air Squats are basic bodyweight squats, Pull-Ups and Push-Ups are classic gymnastics movements, and Sit-Ups are a bodyweight core exercise. With all movements falling under gymnastics category, this results in 100% gymnastics modality.

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