Workout Description

Why This Workout Is Easy

Low work density with roughly 100 basic bodyweight reps plus a short 500 m row. Movement complexity is mostly basic (air squat, push-up, sit-up, row) with only one moderate-skill piece (pull-up). The time domain is short for most athletes and there’s no external loading. Overall this maps to an Easy score (~20) in the provided framework.

Benchmark Times for Baseline

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-rep bodyweight movements challenge local muscular endurance in legs, midline, and pressing/pulling without heavy loading.
• Endurance (6/10): A short monostructural piece (500 m row) and continuous calisthenics raise heart rate, emphasizing aerobic capacity without requiring long-duration efforts.
• Speed (6/10): Quick transitions and steady, fast cycling pay off; athletes can sprint the row slightly and keep short breaks on calisthenics.
• Power (3/10): Limited need for explosive output; brief power on the rower start and efficient kipping or strong strict pull-ups help but aren’t dominant.
• Flexibility (2/10): Basic ranges of motion (squat depth, shoulder flexion, hollow/arch) with minimal mobility demands beyond standard positions.
• Strength (1/10): No external load; strength is not a limiter beyond baseline bodyweight capacity for push-ups and pull-ups.

Scaling Options

Scale to: Ring Row + Elevated Push-Up + 300 m Row • Banded Pull-Up + Knee Push-Up • Reduce to 30 Air Squat / 20 Sit-Up / 15 Push-Up / 8 Pull-Up

Scaling Explanation

Reductions target the primary limiters—upper-body pulling and pressing—while preserving the aerobic stimulus, movement order, and overall time domain.

Intended Stimulus

Fast and sustainable. Row strong but controlled, then keep moving through the calisthenics with minimal rest. Aim for unbroken air squats and sit-ups, smart sets on push-ups, and efficient pull-ups. It should feel like elevated breathing throughout, not a redline sprint—finish with a hard push on the pull-ups.

Coach Insight

Pace the row at 80–85% so you arrive ready to move immediately on squats and sit-ups. Keep transitions snappy. The one tip: Manage push-ups early—break before you fail to avoid long rest and preserve pull-up capacity. Avoid sprinting the row, resting between movements, or hitting push-up failure. Small, planned sets beat big crashes.

Benchmark Notes

Times span from beginner (13–11 minutes) to elite (4:30–5:00). Hitting your level means moving steadily, minimizing breaks, and maintaining sound mechanics under light fatigue. Faster athletes should aim for unbroken sets and quick transitions, while newer athletes prioritize consistent pacing and safe, scalable pull-ups/push-ups.

Modality Profile

One monostructural element (500 m row) accounts for roughly a third of the total time. The remaining work is all gymnastics-style calisthenics (squats, sit-ups, push-ups, pull-ups) with no external loading, making this a Gymnastics/Monostructural workout.

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