Workout Description

Why This Workout Is Hard

Difficulty computed via framework: Density uses 100 reps × 0.5 ÷ 12 min ≈ 4.2 units/min = 20 points. Movement complexity averages Burpee (60) and Pull-Up (40) = 50 points. Time domain set at 5–12 minutes = 80 points. Base Score: (20×0.4)+(50×0.3)+(80×0.3)=47. No modifiers apply. Final mapping 47 → Hard.

Benchmark Times for G.I. Jane

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): One hundred reps tax local muscular endurance of shoulders, lats, chest, hips, and grip. Success hinges on sustaining repeatable reps without failure or excessively long rest breaks.
• Endurance (6/10): A sustained 10–15 minute effort keeps the heart rate high and breathing steady. Cardio capacity matters to hold pace, but it is not a pure monostructural piece like running or rowing.
• Speed (6/10): Fast cycle time and minimal transition are crucial. Athletes who can keep reps unbroken or with micro-rests will maintain a higher average speed across all 100 reps.
• Power (5/10): Explosive pop from the burpee and a dynamic jump to the bar demand moderate power. Stronger, snappier reps allow faster cycling while maintaining mechanics.
• Strength (3/10): No external load is used, but relative pulling strength is required to complete full-range pull-ups repeatedly, especially as fatigue accumulates late in the workout.
• Flexibility (2/10): Demands are basic: chest and thighs to floor, full hip extension, and reaching to a pull-up bar. No extreme joint ranges or advanced mobility positions are required.

Scaling Options

Scale to: 100 Burpee Jumping Pull-Ups (bar 6–8 in above reach) • 75 Burpee Pull-Ups • 100 Burpees + Ring Rows (1:1)

Scaling Explanation

These options keep the metabolic demand and total volume while appropriately reducing the pulling difficulty or overall reps so athletes can move continuously and finish near the intended time domain.

Intended Stimulus

A steady grind that starts brisk and settles into sustainable, repeatable reps. Breathing should stay controlled with short micro-rests, not long breaks. Aim for consistent pacing from 1–100, managing grip and shoulders while keeping heart rate high. It should feel tough but maintainable, with a strong push in the final 20 reps.

Coach Insight

Pace early—think 70–80% effort—then hold that rhythm to 80 reps and kick at the end. If you can’t maintain sets of 5–10 smoothly, you started too hot. Biggest tip: standardize your movement—same step pattern, same bar target, same breathing—to lock in rhythm. Avoid no-reps, sloppy jumping to the bar, and redlining by 30 reps. Micro-rest 3–5 seconds beats long breaks.

Benchmark Notes

Times reflect 100 burpee pull-ups done steadily without long breaks. Beginners may take 18–22 minutes or scale to finish under the cap. Intermediate athletes target 12–16 minutes. Advanced aim for 9–12 minutes, and elite can break 8–10 minutes with efficient cycling.

Modality Profile

This is a pure gymnastics test: a burpee into a pull-up repeated 100 times. There is no monostructural or external loading component. The entire time is spent moving bodyweight from the floor to the bar and back with efficient transitions.

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