Workout Description
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.
Why This Workout Is Very Hard
The ascending pyramid structure creates severe cumulative fatigue, with each round adding more volume while retaining all previous movements. The final round requires 235 total reps with no rest. Pull-ups become increasingly challenging as they follow more and more movements, while double-unders test cardio endurance under fatigue. Most athletes will need to break movements into very small sets by the final rounds.
Benchmark Times for Harvey Milk
- Elite: <9:00
- Advanced: 11:00-13:00
- Intermediate: 15:00-18:00
- Beginner: >30:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High total volume and repeated visits to movements create extreme muscular endurance demands, particularly in pulling muscles and core from accumulated fatigue.
- Endurance (8/10): The ascending ladder format with accumulating movements creates significant cardiovascular demand as rounds progress, especially with double-unders and burpees adding sustained cardio stress.
- Speed (7/10): Quick transitions and efficient movement cycling become crucial as movements accumulate, especially in later rounds with all five exercises.
- Flexibility (4/10): Standard mobility requirements for pull-ups, burpees, and air squats, with no extreme ranges of motion needed.
- Strength (3/10): While pull-ups require relative strength, the workout primarily tests strength-endurance rather than maximal force production through bodyweight movements.
- Power (3/10): Double-unders require moderate power output, but most movements are performed at submaximal intensity due to volume.
Movements
- Pull-Up
- Double-Under
- Burpee
- Sit-Up
- Air Squat
Scaling Options
Pull-ups: Ring rows (11 reps) or banded pull-ups
Double-unders: Single unders (54 reps = 2:1 ratio)
Burpees: Step-back burpees or burpees without jump
Sit-ups: Abmat sit-ups or V-ups (same rep scheme)
Air squats: Box squats or reduce to 60-75 reps
Overall volume reduction: Consider 75% of all rep schemes for newer athletes
Scaling Explanation
Scale if you cannot perform 5+ unbroken pull-ups, 15+ consecutive double-unders, or maintain proper air squat form past 50 reps. The goal is to maintain consistent movement and finish within 20 minutes. Preserving intended stimulus means keeping rest periods shorter than work periods. Scale to allow unbroken sets of 3-5 reps minimum on pull-ups. Better to scale and maintain intensity than struggle with Rx movements. Target effort level should feel like 7-8/10 throughout.
Intended Stimulus
Moderate-length glycolytic workout (12-20 minutes) with increasing complexity each round. Primary focus is on muscular endurance and mental toughness. The ascending pattern challenges both cardiovascular capacity and movement efficiency under fatigue. Each round becomes progressively longer, shifting from phosphagen to glycolytic energy systems.
Coach Insight
Break up the work strategically from the start - you'll need that buffer later. Pull-ups: Consider sets of 3-4 early to preserve grip. Double-unders: Sets of 10-15 with quick breaks. Burpees: Steady, sustainable pace around 10-12 per minute. Sit-ups: Break into 20-rep chunks. Air squats: Sets of 25 with brief stands. Most crucial: Don't burn out on early rounds when volume is lower. Each round adds significant work - pace accordingly. Track your rest periods and keep them consistent.
Benchmark Notes
This is a progressive ladder workout similar to Angie but with increasing complexity each round. Let's break it down:
Round 1: 11 Pull-Ups (22s)
Round 2: 27 DUs (14s) + 11 Pull-Ups (24s) + transition (5s) = 43s
Round 3: 19 Burpees (76s) + 27 DUs (16s) + 11 Pull-Ups (26s) + transitions (10s) = 128s
Round 4: 78 Sit-Ups (156s) + 19 Burpees (84s) + 27 DUs (18s) + 11 Pull-Ups (28s) + transitions (15s) = 301s
Round 5: 100 Air Squats (150s) + 78 Sit-Ups (170s) + 19 Burpees (92s) + 27 DUs (20s) + 11 Pull-Ups (30s) + transitions (20s) = 482s
Total theoretical time: 976 seconds
Using Angie (100 each of pull-ups, push-ups, sit-ups, squats) as our primary anchor since it's similar volume and movement pattern. Angie L10 is 900-1080s. This workout has fewer total reps (235 vs 400) but more complex transitions and a challenging rep scheme that creates additional fatigue.
Final targets (adjusted from Angie anchor):
L10: 9:00 (540s)
L5: 18:00 (1080s)
L1: 30:00 (1800s)
Female times adjusted +15% due to pull-up volume and burpee/DU combination.
Modality Profile
All movements are gymnastics/bodyweight: Pull-Up (G), Double-Under (G), Burpee (G), Sit-Up (G), Air Squat (G). With 5 total movements all being gymnastics, the breakdown is 100% G, 0% M, 0% W.
