Workout Description
For Time
10 Burpees
Then, 10 Burpees and:
25 Push-Ups
Then, 10 Burpees, 25 Push-Ups and:
50 Lunges
Then, 10 Burpees, 25 Push-Ups, 50 Lunges and:
100 Sit-Ups
Then, 10 Burpees, 25 Push-Ups, 50 Lunges, 100 Sit-Ups and:
150 Air Squats
Why This Workout Is Very Hard
A brutal, high-volume bodyweight chipper. The accumulating structure, where previous movements are repeated, creates a massive total number of reps (50 burpees, 100 push-ups, 200 lunges, 250 sit-ups, 150 squats). This is an extreme test of muscular endurance and mental fortitude.
Benchmark Times for Zachary Tellier
- Elite: <40:00
- Advanced: 40:00-34:00
- Intermediate: 34:00-30:00
- Beginner: >30:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): A monumental test of muscular stamina. High volume of burpees, push-ups, lunges, sit-ups, and squats will exhaust all major muscle groups.
- Endurance (9/10): Extreme cardiovascular demand due to the massive total volume of bodyweight movements and the continuous nature of the chipper format.
- Speed (4/10): Pacing is critical for survival and completion. While efficient cycling of reps contributes to a better time, this is a test of endurance, not a sprint.
- Power (3/10): The explosive jump in the burpee is the primary power component, but the overwhelming stimulus of the workout is endurance and stamina due to the extreme volume.
- Strength (2/10): Primarily a test of relative bodyweight strength endurance. No external load is used, but the volume makes each movement a test of strength stamina.
- Flexibility (2/10): Requires basic mobility for squatting, lunging, and the components of a burpee.
Modality Profile
A pure gymnastics workout. All movements (Burpees, Push-Ups, Lunges, Sit-Ups, Air Squats) fall under the gymnastics modality in CrossFit's classification, making this a comprehensive test of bodyweight endurance.
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