Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the high rep scheme (210 reps per round, 630 total) combined with no built-in rest creates significant fatigue accumulation. The leg-dominant movements (squats, lunges, wall sit) compound fatigue, while upper body pushing (push-ups, dips) creates local muscle exhaustion. The 60-second wall sit at the end of each round is particularly challenging with pre-fatigued legs.

Benchmark Times for (Home)WORK #2

• Elite: <13:30
• Advanced: 14:30-15:30
• Intermediate: 16:30-17:30
• Beginner: >25:53

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Significant local muscular endurance demands with 210 total reps per round targeting legs, core, and upper body pushing muscles.
• Endurance (7/10): High-rep bodyweight movements across 3 rounds with no prescribed rest creates sustained cardiovascular demand, especially with wall sits closing each round.
• Speed (4/10): Moderate pace management required between movements, but extended wall sits force controlled pacing rather than sprint cycling.
• Flexibility (3/10): Basic mobility required for squats and lunges, with wall sits demanding moderate ankle and hip flexibility.
• Strength (2/10): Exclusively bodyweight movements with moderate rep ranges, focusing more on endurance than maximal strength.
• Power (1/10): Movements are performed at steady state with no explosive requirements. Focus is on muscular endurance rather than power output.

Movements

• Push-Up
• Dip
• Air Squat
• Lunge
• Sit-Up
• Wall Sit

Scaling Options

Push-ups: Elevate hands on box/bench or do from knees. Dips: Use band assistance or do bench dips. Squats: Reduce depth or use wall ball target for consistency. Lunges: Reduce range of motion or alternate with step-ups. Sit-ups: Sub crunches or V-ups at 2:1 ratio. Wall sit: Reduce time to 30-45 seconds or allow brief breaks within the minute.

Scaling Explanation

Scale if unable to perform 5+ strict push-ups, hold proper dip position, or maintain full squat depth. Priority is maintaining consistent movement through all rounds rather than going unbroken. Target completion time is 15-20 minutes. Scale volume by reducing to 2 rounds if time exceeds 25 minutes. Focus on quality reps over speed - this workout should feel challenging but manageable throughout.

Intended Stimulus

Moderate-length bodyweight chipper (15-20 minutes) targeting muscular endurance and oxidative energy system. Primary challenge is maintaining consistent output across high-volume bodyweight movements while managing local muscle fatigue, particularly in pushing muscles and core.

Coach Insight

Break up push-ups and dips early to avoid muscle failure - consider sets of 5 for push-ups and 7-7-6 for dips. Keep squats and lunges moving at steady pace. During wall sits, use full foot contact and maintain 90-degree knee angle. Common failure points are push-ups/dips in later rounds and maintaining proper depth in squats when fatigued. Consider alternating legs each set of lunges to balance fatigue.

Benchmark Notes

(Home)WORK #2 has three rounds of push-ups, tricep dips, squats, lunges, sit-ups, and a fixed 60-second wall sit each round. The three wall sits alone create a 3-minute floor, and the full round volume makes the old 6-minute top threshold too low. The male curve uses about 13 minutes for L10, 18 minutes for L5, and 27 minutes for L1.

Modality Profile

All 6 movements (Push-Up, Tricep Dip, Air Squat, Lunge, Sit-Up, Wall Sit) are bodyweight/gymnastics movements. No monostructural cardio or weighted movements are present.

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