Workout Description

Why This Workout Is Medium

Low-complexity, all-bodyweight movements make this accessible, but the volume is substantial: 400 total reps with 100 burpees and 100 push-ups. Expect significant breathing and local muscular fatigue, especially in the push-ups. Most athletes will work 16–25 minutes with steady pacing. The challenge is sustaining movement quality and avoiding push-up failure over 10 rounds.

Benchmark Times for Cooper

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High muscular endurance demand: 400 total reps with repeated pressing and trunk flexion. Managing fatigue—especially in push-ups—is key to maintaining round times.
• Endurance (7/10): Sustained breathing effort across 10 rounds with minimal rest. Aerobic base helps keep transitions short and burpee pace steady without spiking heart rate excessively.
• Speed (5/10): Moderate cycle speed with many short transitions. Going too fast early backfires; sustainable turnover yields better overall pace.
• Power (3/10): Little need for explosive output. Smooth, efficient movement beats maximal speed; power only factors into crisp burpee transitions.
• Flexibility (2/10): Basic ranges of motion: squat depth, full push-up ROM, and sit-up standards. No advanced mobility requirements.
• Strength (1/10): No external loading and no maximal contractions required. Strength is not the limiter for most; capacity and pacing are.

Movements

• Push-Up
• Air Squat
• Burpee
• Sit-Up

Scaling Options

Scale to: 7–8 rounds for time • Incline push-ups (bench or box) to maintain full ROM • Up-downs (no push-up) instead of burpees

Scaling Explanation

These options reduce total volume and pressing difficulty while preserving the workout’s cyclical feel, steady pacing, and full range of motion standards.

Intended Stimulus

A steady grind that feels aerobic but steadily taxes the chest and midline. Keep round times consistent with small, controlled breaths and quick transitions. The workout should never force long breaks; manage push-ups to avoid failure and keep burpees smooth. Aim for even splits across all 10 rounds.

Coach Insight

Pace the first three rounds at 80–85% and lock that in. Break push-ups before you have to—two quick sets beats failure and long rests. One tip: Keep transitions under 5 seconds. Move immediately to the next movement. Avoid sprinting burpees early, letting sit-ups get sloppy, and doing max push-up sets that lead to failure.

Benchmark Notes

These time targets range from hitting the cap (L1) to a fast, unbroken effort (L9). If you’re around 22 minutes, you’re mid-pack (L5). Sub-18 indicates strong pacing and push-up capacity. Use the cap if you exceed 30 minutes and note partial completion.

Modality Profile

All four movements are bodyweight gymnastics with no monostructural elements or external loading. The stimulus comes from continuous cyclical gymnastics volume rather than running, rowing, or barbell work. Expect minimal equipment and high repetition count to drive fatigue and pacing decisions.

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