Workout Description

Why This Workout Is Medium

While 20 minutes is a long domain, the movement combination is relatively simple with built-in pacing opportunities. Air squats and sit-ups are sustainable, and HSPU volume is moderate (10/7 per round). The limiting factor will be HSPU capacity/fatigue, but athletes can manage work-rest cycles by breaking up the HSPU sets. Most athletes will achieve 8-12 rounds with strategic pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements with HSPUs creating local muscular fatigue in shoulders and core. Multiple muscle groups must sustain output over extended duration.
• Endurance (7/10): Twenty minutes of continuous bodyweight movements creates significant cardiovascular demand, especially with the combination of squats and core work taxing larger muscle groups.
• Flexibility (6/10): Handstand push-ups demand good shoulder mobility and overhead position. Air squats require decent hip and ankle range of motion.
• Speed (5/10): Moderate pace management required. Quick transitions between movements help maximize rounds, but not a sprint-paced workout.
• Strength (4/10): Handstand push-ups require significant shoulder and pressing strength, though primarily tests strength-endurance rather than maximum force production.
• Power (2/10): Movements are primarily grinding rather than explosive. Some power needed for kipping HSPUs if used, but not a primary focus.

Movements

• Air Squat
• Sit-Up
• Handstand Push-Up

Scaling Options

Air Squats: Reduce to 15 reps or scale to box squats if mobility is limited. Sit-Ups: Scale to V-ups (15 reps) or anchored sit-ups. HSPUs: Pike push-ups (15/12 reps), box pike push-ups (12/9 reps), or strict press with dumbbells (10/7 reps at 15-25 lbs). For beginners, consider reducing workout time to 12-15 minutes while maintaining movement standards.

Scaling Explanation

Scale if unable to perform 5+ strict HSPUs, if shoulder fatigue compromises form, or if unable to maintain consistent movement through multiple rounds. Priority is maintaining intensity while ensuring safe shoulder loading. Athletes should be able to complete 6-10 rounds with proper form. Scale to achieve a steady work rate rather than extended breaks between movements.

Intended Stimulus

Moderate-length oxidative workout (20 min) with a gymnastics skill component. Primary focus is on maintaining consistent output while managing fatigue in shoulder-intensive movements. Energy system is primarily aerobic with brief anaerobic bursts during HSPUs. Tests both muscular endurance and skill capacity.

Coach Insight

Break up air squats into sets of 10 to maintain good depth and prevent burnout. Sit-ups should be performed unbroken early, then sets of 10 as fatigue sets in. For HSPUs, consider 3-4-3 or 5-5 rep schemes. Don't rush transitions - use them as mini-rest periods. Watch for deteriorating HSPU form as shoulders fatigue. Keep a consistent pace through all movements rather than sprinting and burning out.

Benchmark Notes

Using Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat) as primary anchor. This workout has similar time domain and air squat volume, but replaces pull-ups/push-ups with sit-ups and HSPU. Per round breakdown: - 20 Air Squats: 20-30s (1-1.5s each) - 20 Sit-Ups: 30-40s (1.5-2s each) - 10 HSPU (Rx): 30-40s (3-4s each) Base round time: 80-110s for elite athletes when fresh Transitions: 5-10s between movements Total round time: ~90-120s fresh, increasing with fatigue Compared to Cindy anchor (L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds): - Similar time domain (20 min) - HSPU significantly more taxing than pull-ups - Higher volume per round (50 vs 30 reps) - Expect ~40% fewer rounds due to increased volume and HSPU difficulty Projected targets: Male L10: 18-19 rounds Male L5: 12-13 rounds Male L1: 6-7 rounds Female L10: 17-18 rounds Female L5: 11-12 rounds Female L1: 5-6 rounds

Modality Profile

All three movements (Air Squat, Sit-Up, Handstand Push-Up) are bodyweight/gymnastics movements. Air Squat is a bodyweight leg movement, Sit-Up is a bodyweight core movement, and Handstand Push-Up is a bodyweight upper body movement. With all movements falling under gymnastics category, the workout is 100% G.

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