Workout Description

Why This Workout Is Very Hard

This workout combines ascending, descending, and fixed rep schemes across four challenging bodyweight movements with significant upper body and skill demands. The volume is extreme (1045 total reps), and the movement interference is severe - each exercise compounds fatigue on already-taxed muscle groups. The pistols maintain constant leg stress while the upper body cycles through various pull/push patterns. Most athletes will need to break sets frequently and pace carefully to complete this.

Benchmark Times for Chuck

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extreme upper body muscular endurance test with 145 pull-ups, 165 push-ups, 110 dips, and 55 chin-ups total. Local muscle fatigue is severe.
• Endurance (7/10): High volume bodyweight movements across 10 rounds creates significant cardiovascular demand, especially with ascending/descending rep schemes requiring sustained effort.
• Flexibility (6/10): Pistol squats demand excellent ankle, hip, and knee mobility. Full range dips and pull-ups require good shoulder flexibility.
• Speed (5/10): Efficient transitions between movements and steady pacing are crucial. Grip fatigue from pull-ups/chin-ups will force strategic rest.
• Strength (4/10): While using bodyweight only, the pistol squats and high-skill gymnastics movements require significant relative strength to complete all reps.
• Power (2/10): Primarily a grinding workout focused on muscular endurance. Power output decreases as fatigue accumulates through high rep ranges.

Movements

• Push-Up
• Pull-Up
• Dip
• Pistol Squat

Scaling Options

Push-ups: Elevate hands on box or do from knees. Pull-ups/Chin-ups: Use bands or ring rows, reduce reps by 50%. Dips: Use band assist or bench dips, cut volume by 30-40%. Pistols: Box pistols, split squats (10 each leg), or air squats (15 reps). Time cap at 35 minutes. Consider reducing total rounds to 7 or 8 for beginners.

Scaling Explanation

Scale if unable to perform 15+ strict push-ups, 5+ strict pull-ups, 10+ strict dips, or full range pistols with control. Priority is maintaining consistent movement patterns throughout - scale load/complexity before compromising form. Target time domain should remain 20-30 minutes. Athletes should finish feeling challenged but not completely destroyed in any single movement pattern.

Intended Stimulus

Moderate to long duration (20-30 min) calisthenics-based workout targeting muscular endurance and upper body pushing/pulling capacity. Primary energy system is oxidative with glycolytic components. Major challenge is managing upper body fatigue while maintaining consistent movement patterns across increasing volume.

Coach Insight

Break up push-ups early (sets of 3-4) to avoid burnout as reps increase. Alternate grip positions on pull-ups/chin-ups to distribute fatigue. For dips, aim for sets of 2-3 until round 6, then singles as needed. Pistols should be done unbroken at 5 reps to maintain rhythm. Rest 20-30 seconds between movements. Key is pacing the push-ups and pull-ups in early rounds to preserve capacity for later high-rep rounds.

Benchmark Notes

This is a high-volume bodyweight chipper most similar to Angie in structure but with ascending/descending rep schemes. Analysis by movement: Push-Ups (145 total): - Fresh pace: 1.5s/rep - Fatigue multiplier: 1.3-1.8x as reps increase - Total: ~350s Pull-Ups (55 total): - Fresh pace: 2s/rep - Grip fatigue compounds with dips/chins - Total: ~180s Dips (110 total): - Fresh pace: 1.5s/rep - Heavy tricep/pushing fatigue - Total: ~280s Chin-Ups (55 total): - Fresh pace: 2s/rep - Severe grip fatigue at this point - Total: ~200s Pistols (50 total): - Fresh pace: 2.5s/rep - Lower body relatively fresh - Total: ~150s Transitions between movements: ~10s x 40 transitions = 400s Using Angie (400 total reps) as anchor point: - This workout has 415 total reps but more complex movements - Angie L10 = 900-1080s - Adding 15% for movement complexity Final targets: Male: L10: 960s (16:00) L5: 1440s (24:00) L1: 2400s (40:00) Female: L10: 1080s (18:00) L5: 1620s (27:00) L1: 2700s (45:00)

Modality Profile

All 5 movements (Push-Up, Pull-Up, Dip, Chin Up, Pistol Squat) are bodyweight/gymnastics movements. Push-ups, pull-ups, dips, chin-ups are upper body bodyweight movements, while pistol squats are a lower body bodyweight movement. No monostructural or weightlifting movements are present.