Workout Description

Why This Workout Is Hard

While bodyweight movements seem simple, the max-rep format with forced burpees creates significant fatigue accumulation. Push-ups become increasingly difficult after air squats tax the core, and burpees act as a brutal finisher each round. The 1-minute rest provides some recovery but isn't enough to fully reset. Most athletes will see dramatic rep decreases across rounds due to this compounding effect.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max-rep push-ups and air squats test local muscular endurance to failure, while burpees maintain systemic fatigue across rounds
• Endurance (7/10): Five rounds of max-effort bodyweight movements with only 1-minute rest creates significant cardiovascular demand, especially with burpees as a constant
• Speed (6/10): Quick transitions between movements and fast cycling of burpees are important, though 1-minute rest allows some recovery
• Power (4/10): Burpees require moderate power output, but fatigue will limit explosive capacity as rounds progress
• Flexibility (3/10): Standard mobility requirements for squats and burpees, with no extreme ranges of motion needed
• Strength (2/10): Purely bodyweight movements focusing on endurance rather than maximal strength, though push-ups test upper body strength capacity

Movements

• Push-Up
• Air Squat
• Burpee

Scaling Options

Push-ups: Elevate hands on box/bench, or do from knees. Air squats: Reduce depth to above parallel, use target to touch, or hold PVC pipe for support. Burpees: Step-back version, or remove push-up portion. Volume options: Reduce to 3-4 rounds, cap push-ups/squats at specific number (e.g., max 30), or increase rest to 90 seconds.

Scaling Explanation

Scale if unable to perform 15+ strict push-ups when fresh, maintain proper air squat depth for 30+ reps, or complete burpees continuously for 60 seconds. Priority is maintaining consistent movement standards across all rounds - better to scale and keep intensity than compromise form. Target 2-3 minutes of work per round. Athletes should finish each round feeling challenged but not completely exhausted.

Intended Stimulus

Moderate-length glycolytic workout (12-15 minutes total) focusing on upper body pushing and lower body endurance. Tests muscular stamina and ability to maintain output across rounds. Primary challenge is managing muscle fatigue while maintaining consistent burpee pace.

Coach Insight

Start conservative on push-ups and air squats - aim for 70-80% of max reps in round 1. Break push-ups before form deteriorates (sets of 5-10). Keep air squats controlled with full depth. Burpees should be steady, not sprinted. Expect 15-20% rep drop-off by round 5. Use rest periods fully but start next round promptly at 1:00. Target: 40-50 total push-ups and 50-60 air squats in round 1.

Benchmark Notes

Analysis based on Cindy and Angie benchmarks since this is a bodyweight movement workout: 1. Push-Ups per round (fresh): L10: 35-45 L5: 20-25 L1: 8-12 2. Air Squats per round (fresh): L10: 45-55 L5: 30-35 L1: 15-20 3. Burpees are fixed at 10 per round Fatigue factors: - Round 1: 1.0x - Round 2: 1.1x - Round 3: 1.2x - Round 4: 1.3x - Round 5: 1.4x L10 athlete projection: R1: 40 push-ups + 50 squats + 10 burpees = 100 reps R2: 35 push-ups + 45 squats + 10 burpees = 90 reps R3: 30 push-ups + 40 squats + 10 burpees = 80 reps R4: 25 push-ups + 35 squats + 10 burpees = 70 reps R5: 20 push-ups + 30 squats + 10 burpees = 60 reps Total: ~360-400 reps L5 athlete projection: R1: 25 push-ups + 35 squats + 10 burpees = 70 reps R2: 20 push-ups + 30 squats + 10 burpees = 60 reps R3: 15 push-ups + 25 squats + 10 burpees = 50 reps R4: 12 push-ups + 20 squats + 10 burpees = 42 reps R5: 8 push-ups + 15 squats + 10 burpees = 33 reps Total: ~240-255 reps L1 athlete projection: R1: 12 push-ups + 20 squats + 10 burpees = 42 reps R2: 8 push-ups + 15 squats + 10 burpees = 33 reps R3: 5 push-ups + 12 squats + 10 burpees = 27 reps R4: 3 push-ups + 8 squats + 10 burpees = 21 reps R5: 2 push-ups + 5 squats + 10 burpees = 17 reps Total: ~120-140 reps Final targets: Male: L10: 360+ reps L5: 240 reps L1: 120 reps Female: L10: 340+ reps L5: 220 reps L1: 100 reps

Modality Profile

All three movements (Push-Up, Air Squat, Burpee) are bodyweight/gymnastics movements. Push-ups are classic gymnastics/calisthenics, Air Squats are unweighted bodyweight movements, and Burpees are compound bodyweight movements. With all movements falling under gymnastics category, the workout is 100% G.

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