Workout Description

Why This Workout Is Easy

This workout consists entirely of basic bodyweight movements with moderate rep schemes. While 5 rounds creates some volume, the jumping jacks serve as active recovery, and 5-10 reps per movement prevents significant fatigue accumulation. The push-ups at the end of each round may become slightly challenging, but built-in rest between rounds allows for recovery. Most athletes will complete this in 8-12 minutes.

Benchmark Times for Bare Cove Travel WOD 39

• 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 volume of push-ups, sit-ups, and air squats tests local muscular endurance. Multiple rounds compound fatigue in core, upper body, and legs.
• Endurance (7/10): Five rounds of continuous bodyweight movements with minimal rest creates sustained cardiovascular demand. The jumping jacks and burpees particularly challenge the aerobic system.
• Speed (6/10): Quick transitions between movements and fast cycling of bodyweight exercises is key to optimal performance in this time-priority workout.
• Power (4/10): Burpees and jumping jacks require moderate power output. Other movements are more controlled and strength-endurance focused.
• Flexibility (3/10): Basic mobility required for squats and burpees. No extreme ranges of motion needed, though good squat mechanics are important.
• Strength (2/10): Exclusively bodyweight movements that don't significantly challenge maximal strength. Focus is on endurance rather than force production.

Movements

• Jumping Jack
• Burpee
• Air Squat
• Sit-Up
• Push-Up

Scaling Options

Reduce total rounds to 3-4 for beginners. Modified push-ups from knees or elevated surface. Step-out burpees instead of jumping. Reduce sit-ups to 5 reps or substitute V-ups. For air squats, use target/box for consistent depth or reduce range of motion if mobility limited. Can also insert 30-second rest between rounds if needed for newer athletes.

Scaling Explanation

Scale if unable to maintain proper push-up form for sets of 5+ or if basic air squat mechanics need work. Priority is maintaining consistent movement standards throughout - better to reduce volume than compromise form. Target time domain is 12-15 minutes; scale up or down to hit this window. Athletes should be able to complete rounds without extended breaks. If rest periods exceed work periods, reduce volume or modify movements.

Intended Stimulus

Moderate-intensity bodyweight circuit designed for 12-15 minute completion time. Primary focus is oxidative conditioning with glycolytic system engagement. Challenges muscular endurance and mental toughness through sustained effort across simple movements. Volume and movement selection create a full-body conditioning effect without significant skill demands.

Coach Insight

Start controlled but aggressive - aim to maintain consistent round times within 30 seconds of each other. Break push-ups early (sets of 5-5) to avoid form breakdown. Keep transitions crisp between movements. Jumping jacks should be used as active recovery while maintaining rhythm. For burpees, focus on efficiency over speed - stand tall at top. Air squats should hit proper depth with knees tracking over toes. Maintain hollow position during sit-ups for core engagement.

Benchmark Notes

This workout is most similar to Angie in structure (high-volume bodyweight movements) but with lower total volume and more movement variety. Breaking down the movements per round: Jumping Jacks (25): ~20-25 sec Burpees (5): ~20 sec Air Squats (10): ~15 sec Sit-Ups (10): ~15 sec Push-Ups (10): ~15-20 sec Transitions: ~15-20 sec Base round time: ~100-115 seconds Fatigue multipliers: Rounds 1-2: 1.0x Rounds 3-4: 1.2x Round 5: 1.3x Projected round times: Round 1: 100 sec Round 2: 105 sec Round 3: 120 sec Round 4: 125 sec Round 5: 130 sec Total elite time: ~580 seconds Comparing to Angie (which takes 15-18 minutes for L10), this workout should be significantly faster due to lower volume and more varied movements allowing better sustained output. Scaling proportionally at about 60% of Angie's time benchmarks. Final targets: Male L10: 5:00-5:30 Male L5: 9:00-9:30 Male L1: 15:00-16:00 Female L10: 6:00-6:30 Female L5: 10:00-10:30 Female L1: 16:00-17:00

Modality Profile

All movements (Jumping Jack, Burpee, Air Squat, Sit-Up, Push-Up) are bodyweight/gymnastics movements. Jumping Jacks and Burpees are coordination/bodyweight movements, while Air Squats, Sit-Ups, and Push-Ups are classic gymnastics/calisthenics movements. With no weighted implements or monostructural cardio, this is 100% gymnastics.