Workout Description

Why This Workout Is Hard

This workout combines high volume (264 total reps) with continuous work across 11 rounds. While individual movements are basic, the burpees create significant cardiovascular fatigue that compounds with air squats, creating leg and lung interference. The unbroken format with no built-in rest means 15-20 minutes of sustained high-intensity work. Most average CrossFitters will need multiple breaks and struggle with the cumulative fatigue, especially in later rounds.

Benchmark Times for Eric Garner

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume bodyweight movements (99 burpees, 165 air squats) will severely test muscular endurance in legs, core, and shoulders.
• Endurance (8/10): Eleven rounds of continuous burpees and air squats creates significant cardiovascular demand with minimal rest, testing aerobic capacity throughout.
• Speed (6/10): Fast cycling between movements and maintaining pace across eleven rounds is crucial for minimizing total workout time.
• Power (4/10): Burpees include explosive jump component and fast transition from ground to standing; air squats can be performed with speed.
• Flexibility (3/10): Burpees require shoulder mobility overhead and hip flexion; air squats demand ankle and hip mobility for proper depth.
• Strength (2/10): Purely bodyweight movements with no external load; tests relative strength endurance rather than maximal force production.

Movements

• Air Squat
• Devil Press
• Burpee

Benchmark Notes

This is an 11-round chipper with 9 burpees and 15 air squats per round, totaling 99 burpees and 165 air squats. I'll use Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) as the closest anchor since it has similar total volume (400 reps vs 264 reps here) and includes 100 air squats. Angie benchmarks: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. Movement breakdown: Burpees average 3-4 sec per rep fresh, air squats 1-1.5 sec per rep. Round-by-round analysis: Rounds 1-2 (18 burpees, 30 air squats): 3.5 sec/burpee + 1.2 sec/air squat = 99 sec per round. Rounds 3-4: 1.1x fatigue = 109 sec per round. Rounds 5-6: 1.2x fatigue = 119 sec per round. Rounds 7-8: 1.3x fatigue = 129 sec per round. Rounds 9-11: 1.5x fatigue = 149 sec per round. Total: 99+99+109+109+119+119+129+129+149+149+149 = 1359 sec base time. Adding transitions (2-3 sec between movements, 11 rounds) = ~30 sec. Total estimated time ~1390 sec for median athlete. Since this workout has fewer total reps than Angie (264 vs 400) but burpees are more demanding than the mixed movements in Angie, I'm scaling down from Angie by about 15% to account for the lower volume but maintaining similar relative difficulty. Final benchmarks: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00).

Modality Profile

Burpee and Air Squat are bodyweight gymnastics movements (2/3 = 67%), Devil Press uses dumbbells making it weightlifting (1/3 = 33%), no monostructural cardio movements present