Workout Description

Why This Workout Is Hard

While 70 pull-ups alone might be manageable for average athletes when broken up, the penalty structure creates a vicious cycle. Each break adds 25 reps (10 push-ups + 15 air squats), forcing athletes into longer sets as fatigue accumulates. The grip fatigue from pull-ups makes push-ups harder, while the penalty volume significantly extends workout duration. Most will accumulate 100+ penalty reps, turning this into a high-volume grind requiring strategic pacing.

Benchmark Times for 30:01 - 50:00

• Elite: <10:00
• Advanced: 12:00-14:00
• Intermediate: 16:00-18:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Seventy pull-ups will severely test upper body pulling stamina, with push-ups and squats adding additional muscular endurance challenges.
• Endurance (7/10): The high volume of pull-ups with penalty movements creates significant cardiovascular demand, especially as grip fatigue forces more frequent breaks.
• Speed (4/10): Strategy becomes crucial for minimizing breaks and efficiently cycling through penalty movements to maintain overall pace.
• Strength (3/10): Primarily tests relative bodyweight strength endurance rather than maximal strength, though pull-ups require decent baseline strength.
• Flexibility (3/10): Pull-ups demand shoulder mobility and thoracic extension, while push-ups and squats require basic range of motion.
• Power (1/10): Minimal power component as the focus is on grinding through high volume rather than explosive movements.

Movements

• Push-Up
• Air Squat
• Pull-Up

Benchmark Notes

This workout is structurally similar to Angie (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats) but with a penalty system. The base is 70 pull-ups, but every time the set is broken, athletes must perform 10 push-ups + 15 air squats. Movement breakdown: Pull-ups in fresh state: 1-2 sec per rep, so 70 reps = 70-140 seconds base. However, high-volume pull-ups require set breaking. Elite athletes might break into sets of 15-10-10-8-7-5-5-5-5 (9 breaks), while recreational athletes might break much more frequently (15-20+ breaks). Each break adds 10 push-ups (10-15 seconds) + 15 air squats (15-23 seconds) = 25-38 seconds per break. Elite scenario: 9 breaks × 30 seconds = 270 seconds penalty + 100 seconds pull-ups + 30 seconds transitions = ~400 seconds. Advanced scenario: 12 breaks × 32 seconds = 384 seconds penalty + 120 seconds pull-ups + 40 seconds transitions = ~544 seconds. Recreational scenario: 18 breaks × 35 seconds = 630 seconds penalty + 140 seconds pull-ups + 60 seconds transitions = ~830 seconds. Using Angie as anchor (L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec), this workout should be faster due to lower total volume (70 pull-ups vs 100, plus penalty movements vs guaranteed 300 reps). Scaling Angie down by approximately 30-40% for the reduced volume but accounting for the penalty system's psychological pressure. Final targets: L10: 600 sec, L5: 1080 sec, L1: 1800 sec.

Modality Profile

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