Workout Description

Why This Workout Is Hard

While the movements are basic, the 1:1 work-to-rest ratio creates significant cardiovascular fatigue over 24 minutes total. The combination of burpees (full-body, explosive) immediately followed by air squats taxes the legs heavily, then double-unders require coordination under fatigue. One minute of continuous work on each movement is long enough to create substantial metabolic stress, even with the rest periods.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty-four minutes of high-intensity intervals with short rest periods creates significant cardiovascular demand, testing aerobic and anaerobic systems extensively.
• Stamina (7/10): Repeated rounds of bodyweight movements challenge muscular endurance, particularly in legs and core. One-minute intervals push local muscle endurance.
• Speed (7/10): One-minute intervals demand quick movement cycling and fast transitions to maximize reps. Double-unders specifically test speed.
• Power (4/10): Burpees and double-unders have moderate power requirements for efficient execution, but not maximal explosive demands.
• Flexibility (3/10): Basic hip and ankle mobility for squats and burpees. Double-unders require modest shoulder mobility.
• Strength (2/10): Purely bodyweight movements with no external load. Minimal strength requirement beyond basic body control and positioning.

Movements

• Air Squat
• Burpee
• Double-Under

Scaling Options

Burpees: Step-back burpees or eliminate push-up. Air squats: Reduce depth, use target/box for consistent range, or hold PVC pipe for support. Double unders: Single unders (2:1 ratio, so 2 singles for every programmed double), alternating single unders, or jumping jacks. Time domains: Can reduce to 45s work/rest or 4-5 rounds total. For advanced athletes, reduce rest to 45s to increase intensity.

Scaling Explanation

Scale if unable to maintain 10+ burpees, 15+ air squats, or 15+ double unders per minute with good form. Priority is maintaining consistent movement standards and work rate across all rounds. Athletes should finish each minute of work breathing heavy but able to transition to next movement. Target effort is 7/10 RPE during work intervals. Scale to achieve 12-15 reps per minute on burpees, 20-25 on air squats, and 30-40 single unders or 15-20 double unders.

Intended Stimulus

Moderate-length aerobic conditioning workout (24 minutes total) targeting oxidative energy system with glycolytic spikes. Primary challenge is maintaining consistent output across rounds while managing fatigue. The 1:1 work-to-rest ratio allows for partial but not complete recovery, testing both power endurance and aerobic capacity.

Coach Insight

Pace the burpees at 80% effort (12-15 reps/min) to avoid early burnout. For air squats, aim for consistent 20-25 reps/min with controlled breathing. Double unders should be performed in sets of 20-30 with quick resets if needed. Use the rest period for full recovery - hands on knees, deep breaths. Don't rush transitions between movements. Common mistake is going too hard in first 2 rounds - aim for consistent scores across all 6 rounds. Track reps each round to gauge pacing.

Benchmark Notes

Analysis based on 24 minutes total (6 rounds x 4 minutes each): Burpees (1 min): - Elite pace: 20-22 reps/min - Intermediate: 15-17 reps/min - Beginner: 10-12 reps/min Air Squats (1 min): - Elite pace: 45-50 reps/min - Intermediate: 35-40 reps/min - Beginner: 25-30 reps/min Double Unders (1 min): - Elite pace: 120-140 reps/min - Intermediate: 80-100 reps/min - Beginner: 40-60 reps/min Using Annie (50-40-30-20-10 DU/SU) as closest benchmark for DU capacity and Fight Gone Bad for mixed modal work capacity. Fatigue factors: - Rounds 1-2: 1.0x - Rounds 3-4: 0.9x - Rounds 5-6: 0.8x L10 Male Target: - Burpees: ~20 x 6 = 120 - Air Squats: ~45 x 6 = 270 - DU: ~110 x 6 = 660 Total: ~360 reps L5 Male Target: - Burpees: ~15 x 6 = 90 - Air Squats: ~35 x 6 = 210 - DU: ~80 x 6 = 480 Total: ~240 reps L1 Male Target: - Burpees: ~10 x 6 = 60 - Air Squats: ~25 x 6 = 150 - DU: ~40 x 6 = 240 Total: ~120 reps Female adjustments: - Burpees: -10% (slightly lower push-up capacity) - Air Squats: -5% (minimal difference) - Double Unders: -15% (typical skill/endurance gap) Final Targets: Male: L10 = 360, L5 = 240, L1 = 120 Female: L10 = 340, L5 = 220, L1 = 100

Modality Profile

All three movements (Air Squat, Burpee, Double-Under) are classified as gymnastics/bodyweight movements. Air Squat is a basic bodyweight movement, Burpee is a compound bodyweight movement, and Double-Under is a bodyweight coordination skill with jump rope. With all movements falling under gymnastics, the workout is 100% G.

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