Workout Description

Why This Workout Is Medium

Cookie is a longer, bodyweight-biased grinder with light loading and moderate skill. The row time and high push-up/step-up volume keep intensity steady rather than sprinty. Movement complexity averages moderate (burpee pull-ups being the most demanding), and the expected 25–32 minute finish window lands it squarely in the medium difficulty range for most athletes.

Benchmark Times for Cookie

• Elite: <21:00
• Advanced: 22:30-24:00
• Intermediate: 26:00-28:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume in pressing and step-ups tests local muscular endurance. Success hinges on preserving push-up quality and step-up rhythm across all four rounds without breaking into excessive small sets.
• Endurance (7/10): A sustained 25–30 minute effort with four 500m rows emphasizes aerobic capacity. Athletes must manage breathing and cadence, avoiding redline on the burpee pull-ups to keep rowing and step-ups steady throughout.
• Speed (4/10): Pacing is deliberate with moderate transitions. Quick cycling helps on burpee pull-ups, but overall speed is tempered by rowing segments and the need to avoid push-up failure.
• Power (3/10): Explosiveness is limited to the jump-to-bar portion of burpee pull-ups. Most work is cyclical and controlled rather than fast-twitch dominant or forceful hip-driven barbell movements.
• Strength (2/10): External loading is light and bodyweight driven. There is minimal demand for maximal force production; the emphasis is on repeatable submaximal contractions rather than heavy lifting capacity.
• Flexibility (2/10): Range-of-motion demands are standard: full lockout and chest-to-object for push-ups, hip extension on step-ups, and bar reach for burpee pull-ups. No extreme positions or deep end-range strength requirements.

Movements

• Elevated Push-Up
• Burpee Pull-Up
• Row
• Box Step-Up

Scaling Options

Scale to: Hands-elevated Push-Up to 12/16 in or knee push-up • Step-Up with 10–15 lb at 20/16 in (or bodyweight) • 7 Burpee Pull-Up (or 10 Burpee to Jump) and 400 m Row

Scaling Explanation

These options reduce upper-body fatigue and step-up difficulty while preserving the workout’s steady aerobic grind and movement patterning so athletes keep similar pacing and stimulus.

Intended Stimulus

Steady cardio with muscular fatigue in the chest, triceps, and legs. You should move consistently without hitting failure, keeping burpee pull-ups smooth and rows at a strong but sub-redline pace. Step-ups stay rhythmic with minimal pauses. Aim for consistent round times and small, controlled breaks to maintain form and breathing.

Coach Insight

Pace round one conservatively; aim to match or slightly negative-split later rounds. Row at a tough but calm pace you can hold four times. Big tip: never take push-ups to failure—break early into manageable sets to avoid long rests. Common mistakes: sprinting burpees, sloppy step-up footwork, and letting transitions balloon. Keep setup tight and cycle smoothly.

Benchmark Notes

These time targets reflect a steady, sustainable pace with limited failure on push-ups and efficient transitions. Mid-level athletes should aim around 28 minutes. Faster athletes keep burpee pull-ups smooth, step-ups unbroken or in big sets, and row near threshold without spiking heart rate.

Modality Profile

Gymnastics dominates via elevated push-ups and burpee pull-ups. Monostructural time from the 505 m rows each round makes up a substantial chunk. Weightlifting appears as light kettlebell step-ups. Time-wise, this splits roughly into a gymnastics emphasis with meaningful rowing and a smaller, steady dose of loaded step-ups.

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