Workout Description

Why This Workout Is Medium

Total volume is high (13 rounds × 52 reps = 676) but all movements are bodyweight (load factor 0.5), yielding low work density per the formula. Movement complexity averages basic-to-moderate (dips elevate slightly). The 20–22 minute window, plus a 4-minute cumulative plank, sets a longer time domain. Calculated: Density 20 pts, Complexity ~25 pts, Time 65 pts → Base ~35, no modifiers → Medium.

Benchmark Times for Donald L. Wheeler Jr.

• Elite: <16:00
• Advanced: 17:00-18:00
• Intermediate: 18:30-19:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps and repeated pressing/core work require sustained muscular output. Smart set management for push-ups and dips is essential to avoid failure and keep moving consistently through all 13 rounds.
• Endurance (6/10): No monostructural work, but the 20-minute domain and nonstop calisthenics challenge the aerobic system. Expect steady breathing and heart rate management rather than pure sprinting or heavy lifting demands.
• Speed (6/10): Quick reps and transitions add up, especially squats and crunches. Fast-but-ordered cycling matters, but you must still pace push-ups and dips to avoid failure.
• Strength (2/10): No external load or heavy barbell. Strength isn’t the limiter; rather, it’s bodyweight stamina and local muscle fatigue in the chest, triceps, and core.
• Flexibility (2/10): Basic ranges: squat to depth, full ROM push-ups and dips, and controlled trunk flexion. Mobility demands are modest compared with loaded squats or overhead positions.
• Power (2/10): Movements are controlled, cyclical, and not explosive. The limiter is fatigue management, not rapid power output or dynamic lifting.

Scaling Options

Scale to: 10 rounds total • Incline Push-Up + Bench Dip • 2:30–3:00 cumulative plank

Scaling Explanation

Reducing rounds, elevating the push plane and using bench dips, and shortening the plank preserve the stimulus—steady bodyweight stamina—while removing the bottlenecks that cause failure or time-caps.

Intended Stimulus

Steady, grindy bodyweight work with accumulating chest, triceps, and core fatigue. Aim for quick, small sets on push-ups and dips to prevent failure while maintaining brisk air squat and crunch cadence. Transitions should be short. The plank should be finished in controlled chunks with tight midline. Expect to breathe steady, not sprint.

Coach Insight

Pace early—cap sets before failure (e.g., 7-6 or 5-4-4) on push-ups and dips so you never redline. One tip: Break the push-ups earlier than you think. Saving your triceps keeps later rounds moving. Avoid sprinting the first 3 rounds, sloppy ROM, and long transitions. Plan your plank in 30–60 second chunks to stay tight and finish inside the cap.

Benchmark Notes

Times represent total completion including the 4-minute cumulative plank after the 13 rounds. L1 is near the time cap; L5 is a solid, sustainable performance; L9 is elite cycling with smart breaks and minimal transition time. If you hit the cap, record completed reps and plank time separately.

Modality Profile

This workout is entirely gymnastics: bodyweight squats, push-ups, dips, reverse crunches, plus a plank cash-out. There’s no monostructural cardio or external loading. Athletes will be limited by local muscular endurance and positions rather than engines built on running, rowing, or barbell lifting.

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