Workout Description

Why This Workout Is Hard

While individual movements are basic bodyweight exercises, the combination creates significant difficulty. Six rounds of continuous work with no built-in rest, plus the staircase run adding extra leg fatigue before air squats, creates substantial cumulative fatigue. The 180 total air squats and 120 push-ups under accumulated fatigue from running will challenge most average CrossFitters, likely requiring movement scaling or extended rest periods.

Benchmark Times for Simple and Effective

• 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:

• Endurance (8/10): Six rounds of 500m uphill runs with bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Stamina (7/10): High volume of air squats and push-ups across six rounds will challenge muscular endurance, especially with accumulated fatigue.
• Speed (4/10): Pacing strategy important across six rounds; transition efficiency between movements affects overall time but not sprint-focused.
• Flexibility (3/10): Running upstairs requires hip flexion and ankle mobility; air squats and push-ups demand moderate range of motion.
• Power (3/10): Uphill running requires some explosive leg drive; air squats have minor power component but overall not power-focused.
• Strength (2/10): Primarily bodyweight movements with minimal strength demand; uphill running adds some leg strength component but not maximal.

Movements

• Push-Up
• Air Squat
• Run

Benchmark Notes

This workout consists of 6 rounds of 500m run (up staircase), 30 air squats, and 20 push-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - 500m Run (uphill/stairs): Standard 500m run is 90-120 sec, but staircase running adds significant difficulty. Estimating 120-180 sec per round fresh - 30 Air Squats: At 1-1.5 sec per rep = 30-45 sec fresh - 20 Push-Ups: At 1-1.5 sec per rep = 20-30 sec fresh - Transitions: 5-10 sec between movements Round-by-Round Breakdown with Fatigue: Round 1 (Fresh): 120 + 30 + 20 + 10 = 180 sec Round 2: 130 + 33 + 22 + 10 = 195 sec (1.1x fatigue) Round 3: 144 + 36 + 24 + 10 = 214 sec (1.2x fatigue) Round 4: 156 + 39 + 26 + 10 = 231 sec (1.3x fatigue) Round 5: 168 + 42 + 28 + 10 = 248 sec (1.4x fatigue) Round 6: 180 + 45 + 30 + 10 = 265 sec (1.5x fatigue) Total Elite Time: ~1333 sec (22:13) Cross-checking with anchors: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 at 930-1050 sec for males. However, this workout has 6 rounds instead of 5, includes stair running which is significantly harder than flat running, and has 50 total bodyweight movements per round vs Kelly's 60. The stair component and extra round justify a longer time, placing elite performance around 1320-1380 seconds. Applying standard CrossFit time distribution with 15-20% spreads between levels for this medium-duration workout: L10: 840 sec (14:00) L5: 1320 sec (22:00) L1: 1980 sec (33:00) Final targets - Male: L10: 840 sec, L5: 1320 sec, L1: 1980 sec

Modality Profile

Run (M), Air Squat (G), Push-Up (G). Two gymnastics movements and one monostructural movement, so 67% Gymnastics and 33% Monostructural.