Workout Description

Why This Workout Is Hard

This workout creates significant cumulative fatigue through high-volume bodyweight movements performed continuously across three rounds. The 30 pull-ups will challenge grip strength and upper body endurance, followed immediately by 40 push-ups targeting the same muscle groups when already fatigued. The 50 air squats provide minimal recovery before repeating. Most average CrossFitters will need to break these into smaller sets, and the continuous nature prevents adequate recovery between rounds.

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

• Push-Up
• Air Squat
• Pull-Up

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.