Workout Description

Why This Workout Is Medium

Total volume is 420 reps (210 push-ups, 210 sit-ups). Using the framework: Density = (420 × 0.5) ÷ 35 min ≈ 6 units/min → 20 pts. Movement Complexity averages 20 (basic). Time Domain (30+ min typical for many) = 75 pts. Base Score = (0.4×20) + (0.3×20) + (0.3×75) = 36.5. Ascending/descending ladder modifier ×1.2 → 43.8. Final rating: Medium.

Benchmark Times for Blackjack

• Elite: <25:00
• Advanced: 27:30-30:00
• Intermediate: 32:30-35:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep pressing and trunk flexion demand significant muscular endurance. The limiter is often push-up stamina; athletes must manage sets to avoid failure and maintain steady sit-up output.
• Endurance (6/10): Sustained, steady work for 30–45 minutes taxes aerobic capacity, especially as push-up breaks lengthen. Breathing control and consistent pacing are key to avoiding long rest periods later in the workout.
• Speed (3/10): Early rounds can move quickly, but fatigue slows push-ups. Smooth transitions and short breaks matter more than sprint cycling speed here.
• Flexibility (2/10): Basic ranges of motion for push-ups and sit-ups. Adequate shoulder and hip extension/flexion help with comfort and consistency but extreme mobility isn’t required.
• Strength (1/10): No external load and no maximal force requirement. The challenge is volume, not peak strength, and athletes succeed through repeated submaximal contractions.
• Power (1/10): Movements are non-explosive. Success relies on repeatable, controlled reps rather than quick power outputs or dynamic lifting.

Movements

• Push-Up
• Sit-Up

Scaling Options

Scale to: incline or knee push-ups + full sit-ups • reduce ladder to 15→1 push-ups/1→15 sit-ups • 20-minute cap with quality push-up reps (strict to elevated to knees as needed)

Scaling Explanation

These options preserve the push-up stamina stimulus and total volume intent while adjusting difficulty so athletes keep moving and maintain solid mechanics.

Intended Stimulus

A steady, grindy bodyweight test. Early rounds should feel controlled and almost easy; later rounds bite as push-up stamina fades. Aim for consistent, manageable sets with minimal rest. Keep sit-ups moving continuously while protecting push-up capacity. The best scores come from disciplined pacing and avoiding push-up failure.

Coach Insight

Pace from the start. Break push-ups into small, sustainable sets before you have to. Sit-ups should be near-unbroken with calm breathing. The one tip: Never hit push-up failure—stop 2–3 reps shy and keep rests short and timed. Common mistakes: opening too big on push-ups, sloppy standards, and long, unplanned rest between movements.

Benchmark Notes

Times reflect broad ability levels for completing 210 push-ups and 210 sit-ups. Beginners may need up to an hour, while advanced athletes can finish near 25–30 minutes. Hit steady sets, minimize rest, and keep transitions tight. Faster times come from managing push-up fatigue while continuously moving on sit-ups.

Modality Profile

Both movements are gymnastic bodyweight tasks with no monostructural cardio or external loading. The entire session is driven by upper-body pressing and midline endurance, so the modality is purely gymnastics in nature.

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