Workout Description

Why This Workout Is Medium

While the movements are basic bodyweight exercises, the descending rep scheme (55 total reps per movement) creates moderate volume with built-in recovery as sets get shorter. The burpees will drive heart rate up, but push-ups and air squats allow partial recovery. Most athletes will finish in 8-12 minutes, making it challenging but manageable without scaling.

Benchmark Times for Bare Cove Travel WOD 10

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of pushing movements (push-ups and burpee push-ups) combined with squatting movements tests local muscular endurance significantly.
• Endurance (7/10): The descending rep scheme with three bodyweight movements creates sustained cardiovascular demand, especially with burpees driving heart rate high throughout the workout.
• Speed (7/10): Quick transitions between movements and fast cycling of bodyweight exercises are crucial for a good time, especially in early larger sets.
• Power (4/10): Burpees require some explosive elements to maintain efficiency, but the volume makes this more about endurance than power output.
• Flexibility (3/10): Standard mobility requirements for squats and burpees, with no extreme ranges of motion needed.
• Strength (2/10): Relies solely on bodyweight movements, making this primarily an endurance challenge rather than a test of maximal strength.

Movements

• Push-Up
• Burpee
• Air Squat

Scaling Options

Push-ups: Elevate hands on box/bench, or do from knees while maintaining rigid plank position. Burpees: Step back instead of jumping, remove push-up portion, or reduce range of motion. Air Squats: Reduce depth to above parallel, use wall ball for support, or box squat to target height. Volume option: Start at 8 or 6 reps instead of 10, or use 8-6-4-2 rep scheme. Time cap at 15 minutes for scaled versions.

Scaling Explanation

Scale if unable to perform 15+ unbroken push-ups when fresh, or if burpees cause significant form breakdown after 5 reps. Priority is maintaining consistent movement patterns throughout - better to scale and keep intensity high than struggle with poor form. Target time domain should remain under 12 minutes. Athletes should be able to complete at least 3 reps unbroken of each movement in final rounds. Scale to preserve intended stimulus of moderate-high intensity sustained effort.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and mental toughness, typically lasting 8-12 minutes. The descending rep scheme creates a fast start with increasing intensity as fatigue accumulates. Primary focus is on pushing through bodyweight movements while maintaining form under accumulating fatigue.

Coach Insight

Start aggressive but controlled - the first two rounds (10-9) should feel sustainable. Break push-ups early and consistently (5-5, 5-4, 4-4) to avoid hitting muscle failure. Keep burpees rhythmic and controlled - rushing leads to sloppy form and wasted energy. For air squats, focus on full depth while maintaining an upright torso. Common mistake is rushing the first rounds then hitting a wall at round of 6. Consider micro-breaks (3-4 breaths) between movements rather than longer rest periods.

Benchmark Notes

This workout is structurally similar to Annie (50-40-30-20-10 of two movements) but with three movements and slightly fewer total reps. Using Annie as our anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s), we can calculate: Movement breakdown (fresh state): - Push-Ups: 1-1.5s/rep - Burpees: 3-4s/rep - Air Squats: 1-1.5s/rep Total reps per round: 10: 30 reps (3 movements) 9: 27 reps 8: 24 reps 7: 21 reps 6: 18 reps 5: 15 reps 4: 12 reps 3: 9 reps 2: 6 reps 1: 3 reps Total: 165 reps (vs Annie's 300 reps) Fatigue multipliers: - Rounds 1-3: 1.0x - Rounds 4-6: 1.2x - Rounds 7-10: 1.3x Transitions: 2-3s between movements Projected L10 (elite) breakdown: - First 3 rounds: ~90s - Middle 4 rounds: ~120s - Final 3 rounds: ~90s Target times: L10: 5:00 (300s) L5: 9:00 (540s) L1: 15:00 (900s) This is proportionally aligned with Annie but slightly faster due to: 1. Fewer total reps (165 vs 300) 2. No skill component (Annie's double-unders) 3. More basic movements Final targets: Male - L10: 5:00, L5: 9:00, L1: 15:00 Female - L10: 5:30, L5: 10:00, L1: 16:00

Modality Profile

All three movements (Push-Up, Burpee, Air Squat) are bodyweight/gymnastics movements. Push-ups are classic gymnastics, burpees are bodyweight conditioning, and air squats are unweighted squats, making this a pure gymnastics workout.