Workout Description

Why This Workout Is Hard

While individual elements are moderate (bodyweight movements), the workout's structure creates significant challenge. The high-volume burpees (76 total) are repeated within each round with minimal recovery, creating severe leg fatigue. The continuous nature and movement sequencing (core work between burpee sets doesn't allow real recovery) means sustained high intensity for 15-20 minutes. Most athletes will need to break up burpee sets significantly by round 2.

Benchmark Times for Ajibulufleur

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of high-rep bodyweight exercises targeting core, upper body, and legs test local muscular endurance, especially with repeated burpees.
• Endurance (7/10): High-volume bodyweight movements performed continuously across 3 rounds with burpees and mountain climbers create significant cardiovascular demand and sustained elevated heart rate.
• Speed (6/10): Quick transitions between movements and fast cycling of bodyweight exercises, especially jumping jacks and mountain climbers, are crucial for good times.
• Power (5/10): Jump burpees provide explosive demands, while other movements are more endurance-focused. Moderate power requirement for maintaining jump height.
• Flexibility (4/10): Mountain climbers and burpees require moderate hip mobility. Bicycle crunches demand core control through rotation and hip flexion.
• Strength (2/10): Workout uses only bodyweight movements. Push-ups provide some upper body strength stimulus but primarily tests endurance rather than max strength.

Movements

• Jumping Jack
• Bicycle Crunch

Scaling Options

Push-ups: Elevate hands on box/bench or drop to knees. Mountain climbers: Slow pace or reduce range of motion. Burpees: Step back instead of jumping, remove the jump at top. Bicycle crunches: Hold feet off ground for shorter time, or keep one foot grounded. Volume options: Reduce to 2 rounds, or scale to 22 reps for mountain climbers/bicycle crunches and 12 reps for burpees. Buy-in/out: Reduce to 15-20 push-ups each.

Scaling Explanation

Scale if unable to perform 10+ consecutive push-ups with good form, or if burpees cause significant form breakdown after 5 reps. Priority is maintaining consistent movement quality throughout all rounds - intensity should allow completion within 18 minutes. Scale push-ups first as they impact burpee performance. Athletes should be able to complete each round in roughly the same time (within 60-90 seconds variance) to indicate appropriate scaling.

Intended Stimulus

Moderate-length glycolytic conditioning workout targeting 12-18 minutes. Primary focus is on bodyweight capacity and local muscular endurance, particularly in the pushing muscles and core. The workout challenges both aerobic capacity and muscular stamina through high-volume bodyweight movements with minimal rest.

Coach Insight

Break the mountain climbers and bicycle crunches into sets of 11 to maintain quality movement. For burpees, aim for consistent sets of 5-7 reps with minimal rest. Keep transitions under 5 seconds between movements. The push-up buy-in/out should be broken into 2-3 sets maximum to preserve pushing capacity for burpees. Watch form deterioration in round 3 when fatigue sets in. Count mountain climbers and bicycle crunches as 1 rep = both sides.

Benchmark Notes

Breaking down the workout: 1. Buy-In: 28 Chest Push-Ups - Fresh state: ~1.2s per rep = 34s 2. Three rounds of: Round 1 (1.0x fatigue): - 33 Mountain Climbers: 1s/rep = 33s - 19 Jump Burpees: 3.5s/rep = 67s - 33 Jumping Jacks: 1s/rep = 33s - 19 Jump Burpees: 3.5s/rep = 67s - 33 Bicycle Crunches: 1s/rep = 33s Total Round 1: 233s Round 2 (1.2x fatigue): - Similar movements: 280s Round 3 (1.3x fatigue): - Similar movements: 303s 3. Buy-Out: 28 Tricep Push-Ups - Fatigued state (1.4x): ~1.7s per rep = 48s Transitions between movements (~5s each × 15 transitions): 75s Total theoretical time: 973s Comparing to Annie (50-40-30-20-10 double-unders + sit-ups) as closest benchmark due to similar bodyweight movements and volume. Annie's L10 is 300-360s, L5 is 480-600s, and L1 is 780-960s. This workout has more burpees and slightly higher volume, justifying ~20% longer times. Final targets: L10 (Elite): 360s (6:00) L5 (Intermediate): 600s (10:00) L1 (Beginner): 1080s (18:00) Female times similar as movements are bodyweight-based.

Modality Profile

All 6 movements (Chest Push Up, Cross Mountain Climber, Jump Burpee, Jumping Jack, Bicycle Crunch, Tricep Push Up) are bodyweight/gymnastics movements. No external loads (W) or cyclical cardio (M) movements are present.