Workout Description

Why This Workout Is Hard

This classic bodyweight triplet creates significant cumulative fatigue through high volume and movement interference. The 30 pull-ups will tax grip and lats, directly impacting the 40 push-ups that follow. By round 2-3, the 120 total reps per movement become grinding. Most average athletes will need to break movements into small sets and face substantial slowdown, making this a challenging 15-20 minute effort despite using only bodyweight.

Benchmark Times for Play on Cindy

• Elite: <10:00
• Advanced: 12:00-14:00
• Intermediate: 16:00-18:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts (30-40-50) across three rounds will heavily tax upper body pulling, pushing, and leg muscular endurance capabilities.
• Endurance (7/10): Three rounds of high-volume bodyweight movements will significantly challenge cardiovascular capacity and aerobic system recovery between rounds.
• Speed (6/10): Fast transitions between movements and maintaining cycle speed under fatigue will significantly impact overall workout time.
• Flexibility (3/10): Pull-ups demand shoulder mobility, push-ups require wrist/shoulder flexibility, squats need ankle and hip mobility for full range.
• Strength (2/10): Bodyweight movements require minimal absolute strength; more about strength endurance than maximal force production.
• Power (2/10): Movements can be performed explosively early on, but high volume will shift focus toward grinding out reps.

Movements

• Pull-Up
• Push-Up
• Air Squat

Benchmark Notes

This workout is very similar to the iconic benchmark 'Angie' (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats), but with reduced volume: 90 pull-ups, 120 push-ups, 150 air squats (360 total reps vs Angie's 400). Using Angie as the primary anchor: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. Movement breakdown per round: Pull-ups (30 reps): Round 1: 30-45 sec, Round 2: 40-55 sec (fatigue), Round 3: 50-70 sec (significant fatigue, more set breaking). Push-ups (40 reps): Round 1: 40-60 sec, Round 2: 50-75 sec, Round 3: 60-90 sec. Air squats (50 reps): Round 1: 50-75 sec, Round 2: 55-80 sec, Round 3: 60-85 sec. Transitions between movements: 3-8 sec each (18-48 sec total). Rest between rounds: 10-30 sec (20-90 sec total). Total fresh time estimate: 210-390 sec. With fatigue multipliers (1.0x, 1.15x, 1.3x for rounds) and rest periods, elite athletes should complete in 600-720 seconds, intermediate in 1080-1200 seconds, and beginners in 1680-1980 seconds. Since this workout has 10% less volume than Angie (360 vs 400 reps), I scaled Angie's benchmarks down by approximately 10-15%. Final targets - L10: 600 sec, L5: 1080 sec, L1: 1980 sec.

Modality Profile

All three movements (Pull-Up, Push-Up, Air Squat) are bodyweight gymnastics movements with no external load or cyclical cardio components.