Workout Description

Why This Workout Is Medium

This triplet is entirely bodyweight with simple movements, so technical demand and loading are low. However, the total volume (236 reps) over a moderate time domain keeps the heart rate elevated and taxes core and hip stamina. Expect an 7–10 minute finish for most, requiring steady pacing and quick transitions to maintain density without redlining early.

Benchmark Times for Efren Medina

• Elite: <5:45
• Advanced: 6:30-7:15
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps for hips and midline demand sustained output. Unbroken sets are attainable but require consistent pacing to avoid mid-workout drop-off in sit-ups and squats.
• Speed (6/10): Quick cycling and fast transitions matter. The ability to maintain a brisk, repeatable cadence without pausing between movements drives better times.
• Endurance (5/10): A continuous 7–10 minute effort with minimal rest builds aerobic capacity, though the interval-like feel of rounds and transitions keeps it from being pure steady-state cardio.
• Power (3/10): Movements are cyclical and not highly explosive. Some pop in the hips for faster squats and crisp sit-ups helps, but power is not the limiting factor.
• Flexibility (2/10): Requires standard hip and trunk range of motion for squats and sit-ups. Adequate mobility helps maintain speed and consistency but extreme flexibility is unnecessary.
• Strength (1/10): No external load and no maximal efforts. Strength demands are minimal and limited to repeatedly moving bodyweight through basic ranges of motion.

Movements

• Jumping Jack
• Sit-Up
• Sumo Squat

Scaling Options

Scale to: Step Jacks (or reduce JJ to 12) • Reduce reps to 15/15/15 per round • Anchored or hands-to-knees sit-ups (or 14 AbMat sit-ups/round)

Scaling Explanation

These options preserve the triplet’s cardio and midline stimulus while adjusting impact, volume, and range of motion so athletes can move unbroken and finish within the intended time domain.

Intended Stimulus

A steady, repeatable pace from start to finish. Aim for unbroken sets with quick transitions, breathing rhythmically through jumping jacks and controlling cadence on squats and sit-ups. It should feel like sustained cardio with a noticeable midline and hip burner, finishing strong without significant slowdowns in the final round.

Coach Insight

Open fast-but-sustainable, then lock into a rhythm you can hold. Keep transitions under five seconds and breathe intentionally during sit-ups. Most important: keep all sets unbroken. If you must break, do it briefly on sit-ups and get right back to work. Avoid sloppy ROM—hit full depth on squats and consistent sit-up standards to prevent no-reps and late-round slowdowns.

Benchmark Notes

These time standards range from beginner to elite. If you’re newer, aim to finish under 16 minutes by moving steadily and minimizing breaks. Intermediate athletes should target 9–10 minutes. Advanced athletes can push sub-8 with tight transitions and unbroken sets while holding crisp movement standards throughout.

Modality Profile

Two of the three movements—sumo squats and sit-ups—are classic gymnastics/bodyweight patterns, accounting for most of the work each round. Jumping jacks function like a monostructural element to keep heart rate up and transitions sharp. There is no external loading or barbell work in this workout.

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