Workout Description

Why This Workout Is Medium

C-Note is a long, simple chipper with very high volume but low technical demand. Movements are basic and mostly bodyweight or monostructural, so complexity and external loading are low. The challenge is sustaining steady output and managing grip and upper-body fatigue across 100 pull-ups and 100 push-ups, plus big calorie rows and bike. Expect a long, controlled grind.

Benchmark Times for C-Note

• Elite: <35:00
• Advanced: 38:00-40:00
• Intermediate: 42:00-45:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Long duration with three monostructural pieces and jump rope demands sustained aerobic output. Athletes must settle into a steady cadence and maintain it for 40+ minutes with minimal spikes in heart rate.
• Stamina (9/10): Hundreds of bodyweight reps tax local muscular endurance in grip, pulling, pressing, and midline. Success depends on managing small sets and quick recoveries without long breaks over many minutes.
• Speed (4/10): There are opportunities to cycle simple reps quickly, but the overall length encourages sustainable pacing over sprint speed. Transitions and short, efficient sets matter more than raw speed.
• Strength (2/10): No external loading and no heavy lifts. Strength is not a limiter; it’s more about the ability to repeat submaximal contractions for a long time.
• Flexibility (2/10): Standard ranges of motion for squats, lunges, sit-ups, and push-ups. Basic shoulder and hip mobility are sufficient; no advanced positions are required.
• Power (2/10): Minimal need for explosive output. Effort rewards pacing and consistency rather than powerful, high-force contractions or peak watt bursts.

Movements

• Single-Under
• Pull-Up
• Lunge
• Push-Up
• Row
• Sit-Up
• Air Squat
• Air Bike

Scaling Options

Scale to: 75 reps/cals per station • Pull-Up → Ring Row or Banded; Push-Up → Incline • Cap each station at 5 minutes and move on

Scaling Explanation

These options lower volume, adjust upper-body pulling/pressing to ability, and maintain the intended steady, continuous effort without excessive stalling.

Intended Stimulus

Long, steady cardio grind with deliberate breaks. You should keep moving almost the entire time, choosing small, repeatable sets on pull-ups and push-ups and sustainable, moderate pacing on the row and bike. Aim to avoid redlining early so you can finish strong without long rests in the final third.

Coach Insight

Pace every station. Think small, quick sets on pull-ups and push-ups, and sustainable watts on row/bike you can hold for 7–10 minutes. The one thing: Break early and on your terms—never to failure. Avoid death grips on the pull-ups and rower, sloppy ROM on push-ups, and starting the bike too hot. Smooth is fast here.

Benchmark Notes

Times reflect a broad range from beginner (hitting or near the cap) to elite athletes who can move continuously with short breaks. If you’re between L3-L6, you’ll likely finish around 42-50 minutes. Use these targets to choose rep schemes and scales that let you keep moving without long, grinding rests.

Modality Profile

Most of the work is gymnastics-style bodyweight movements (pull-ups, push-ups, sit-ups, air squats, lunges). Monostructural volume is still significant with single-unders, a 100-calorie row, and a 100-calorie assault bike, driving the long aerobic feel. No external weightlifting is included.

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