Workout Description

Why This Workout Is Easy

This is a short (5-minute) bodyweight AMRAP with basic movements that don't significantly interfere with each other. The rep scheme is moderate (15 reps) and alternates between lower and core work, allowing some natural recovery. Most athletes can maintain a steady pace throughout without hitting severe fatigue. The time domain prevents significant accumulation of volume or metabolic stress.

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Short time domain rewards quick transitions and fast movement cycling to maximize rounds. Every second counts in 5 minutes.
• Stamina (4/10): Moderate rep scheme tests local muscular endurance in legs and core, but 5-minute cap limits total volume accumulation.
• Endurance (3/10): Short 5-minute AMRAP creates moderate cardiovascular demand through continuous movement, but duration is too brief for significant aerobic adaptation.
• Flexibility (2/10): Standard range of motion required for air squats and sit-ups. No exceptional mobility demands beyond basic positions.
• Strength (1/10): Basic bodyweight movements require minimal strength; focus is on movement efficiency and speed rather than force production.
• Power (1/10): Movements are performed at steady pace without explosive requirements. Success comes from consistent output rather than power.

Movements

• Air Squat
• AbMat Sit-Up

Scaling Options

Air Squats: Reduce range of motion (to box), slow tempo, or hold support. Sit-ups: Reduce range of motion (crunch), remove AbMat, or do V-ups. Can reduce rep scheme to 12/12 or 10/10. For beginners, consider 4-minute time cap. Advanced athletes can add light dumbbells to squats (25/15 lbs) or increase reps to 20/20.

Scaling Explanation

Scale if unable to perform 15 unbroken air squats with full depth or 15 sit-ups without significant rest. Focus on maintaining intensity - you should be breathing hard but movements should remain crisp. Target is to complete at least 2 full rounds. Scale to preserve intended sprint stimulus rather than grinding through poor form. If rounds take over 1:30, reduce volume.

Intended Stimulus

Short, high-intensity glycolytic workout designed to be a sprint effort lasting 5 minutes. Primary focus is on maintaining a high work rate with basic bodyweight movements. Tests muscular endurance in legs and core while challenging cardiovascular capacity. Athletes should feel significant leg burn and core fatigue but be able to maintain consistent movement.

Coach Insight

Start fast but sustainable - aim for unbroken sets in round 1. Quick transitions between movements are key. For air squats, maintain full depth and hip crease below knee. Keep core tight during sit-ups and use arms/momentum efficiently. Common mistake is starting too conservatively - this is meant to be a sprint. Target 2-3 full rounds plus partial round. Break sets into 8-7 or 5-5-5 if needed after first round.

Benchmark Notes

This is a 5-minute AMRAP of 15 air squats and 15 sit-ups. Let's break it down: 1. Movement time estimates: - Air squats: 1.5 sec × 15 = 22.5 sec - AbMat sit-ups: 2 sec × 15 = 30 sec - Transition between movements: 3-5 sec Total time per round (fresh): ~58 seconds Using Cindy as our closest anchor (which has 5/10/15 rep scheme and is 20 min), we can scale proportionally: - Cindy L10 is 25-30 rounds in 20 min = ~40-48 sec/round - This workout is slightly slower per round due to higher reps - 5 min duration means less fatigue accumulation Projected rounds: L10: 5.5+ rounds L5: 3.5 rounds L1: 1.5 rounds Fatigue impact is minimal due to short time domain and basic movements. Main limiting factor will be transition speed and movement efficiency. Recap: Male/Female (same standards - bodyweight movements) L10: 5.5+ rounds L5: 3.5 rounds L1: 1.5 rounds

Modality Profile

Both Air Squat and AbMat Sit-Up are bodyweight/gymnastics movements, with no monostructural or weightlifting components. Since all movements are gymnastics-based, this results in 100% gymnastics.