Workout Description

Why This Workout Is Easy

This workout consists of basic bodyweight movements with built-in recovery between rounds. Two-foot jump ups are low-skill, low-intensity movements that most athletes can perform easily, followed by recovery jogs that allow heart rate to come down. The 12 rounds create volume but the alternating work-rest pattern prevents significant fatigue accumulation. No technical skills, heavy loads, or continuous high intensity make this very manageable.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twelve rounds of continuous jumping and jogging creates significant cardiovascular demand, testing aerobic capacity and heart rate sustainability over extended duration.
• Power (8/10): Two-foot jumps are purely explosive movements requiring rapid force production and power output, repeated twelve times with recovery periods.
• Stamina (7/10): Repeated explosive jumps followed by recovery jogs will fatigue the legs progressively, testing muscular endurance in the lower body through multiple rounds.
• Strength (4/10): Two-foot jumps require moderate lower body strength to propel bodyweight vertically, but not maximal strength loads or heavy resistance.
• Speed (4/10): Recovery jogs allow for pacing strategy, but transition speed between jumping and jogging phases affects overall workout efficiency and time.
• Flexibility (3/10): Basic hip and ankle mobility needed for jumping mechanics and running stride, but no extreme range of motion requirements.

Movements

• Recovery Jog

Benchmark Notes

This workout consists of 12 rounds of two-foot jump ups the stairs followed by recovery jog, scored by total repetitions completed. Since no specific rep count per round is given, I'm interpreting this as maximum reps completed across all rounds within a time domain (likely 20-30 minutes based on the recovery jog component). Each round would involve jumping up stairs for a set period, then jogging to recover. The limiting factor will be leg power and cardiovascular capacity. For benchmarking, I'm estimating elite athletes could complete 36+ reps per round (432+ total), while beginners might manage 12 reps per round (144 total). The recovery jog allows for some restoration between rounds, but cumulative fatigue will reduce jump performance in later rounds. Without a specific anchor workout to reference, I'm basing these numbers on typical high-volume leg-intensive workouts where elite athletes can maintain 80-90% of their fresh pace throughout, while recreational athletes see 40-60% degradation. The progression assumes roughly 24 additional reps between each level, reflecting the significant conditioning demands of repeated explosive movements over 12 rounds. Final targets: L10: 468+ reps, L5: 288 reps, L1: 144 reps.

Modality Profile

Two Foot Jump Up The Stairs is a bodyweight plyometric movement (Gymnastics), and Recovery Jog is cyclical cardio (Monostructural). With two modalities present, this splits 50/50 between G and M.