Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the 1,000 total reps with minimal built-in rest creates significant cumulative fatigue. The combination of push-ups and dips early in each round taxes upper body pushing muscles, while alternating core and leg movements prevents recovery. For an average CrossFitter, this 25-30 minute continuous effort will require breaking sets and create substantial metabolic stress.

Benchmark Times for (Home)WORK #45

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 1,000 total reps distributed across multiple movement patterns tests muscular endurance to the extreme, particularly in pushing and core muscles.
• Endurance (7/10): High volume bodyweight movements performed continuously across 4 rounds creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Speed (4/10): Efficient transitions between movements are important, but the volume necessitates a measured, sustainable pace.
• Flexibility (3/10): Basic mobility required for squats, lunges, and v-ups, but no extreme ranges of motion are demanded.
• Strength (2/10): While challenging, the bodyweight movements primarily test muscular endurance rather than maximal strength capacity.
• Power (1/10): Movements are performed at a steady pace with focus on completion rather than explosive output.

Movements

• Bicycle Crunch
• Glute Bridge
• Lunge
• Mountain Climber
• Plank Shoulder Tap
• Push-Up
• Squat
• V-Up

Scaling Options

Push-ups: Perform from knees or elevated surface (box/bench) V-ups: Sub for regular sit-ups or hollow rocks Tricep dips: Use bench with feet on ground Bicycle crunches: Reduce range of motion or hold knees at 90 degrees Plank shoulder taps: Widen feet stance or perform from knees Volume options: Reduce to 15-20 reps per movement or 3 rounds total Time cap: 40 minutes

Scaling Explanation

Scale if unable to perform 10+ consecutive push-ups with good form, maintain plank position for 30+ seconds, or complete basic movements with full range of motion. Priority is maintaining proper movement patterns throughout all rounds - scale volume before compromising form. Target RPE should be 7-8/10, allowing consistent movement with brief rest periods. Athletes should be able to speak in short sentences throughout. Scale if rounds are taking longer than 8-10 minutes each.

Intended Stimulus

Moderate-to-long duration oxidative workout (25-35 minutes) focused on muscular endurance and stamina. This high-volume bodyweight workout targets multiple muscle groups with emphasis on core stability and pushing mechanics. Primary challenge is maintaining quality movement patterns under accumulated fatigue.

Coach Insight

Break up the 25 reps into manageable sets early (e.g., 10-8-7 or 5x5) to avoid burnout. Maintain steady, controlled pace throughout - this is not a sprint. Rest between movements as needed but keep transitions under 20 seconds. Focus on full range of motion, especially in squats and push-ups. Common pitfalls: rushing early rounds, compromising depth in squats/push-ups, and poor core control in v-ups. Consider alternating pushing and leg movements to allow muscle groups to recover.

Benchmark Notes

This 1,000-rep bodyweight workout is most similar to Angie (400 total reps) but with 2.5x the volume. Analysis: 1. Base movement times (fresh): - Push-ups: 1.25 sec/rep - Squats: 1.25 sec/rep - Tricep dips: 1.5 sec/rep - V-ups: 1.5 sec/rep - Lunges: 1.5 sec/rep (each leg) - Plank shoulder taps: 1.5 sec/rep - Bicycle crunches: 1.25 sec/rep - Mountain climbers: 1.25 sec/rep - Glute bridges: 1.25 sec/rep 2. Fatigue multipliers per round: - Round 1: 1.0x - Round 2: 1.2x - Round 3: 1.4x - Round 4: 1.6x 3. Transitions between movements: ~5 sec elite, ~8 sec intermediate 4. Using Angie as baseline (L10 = 15-18 min), scaling up 2.5x for volume but reducing slightly due to easier movements (no pull-ups), projecting: L10 (Elite): 16-18 min L5 (Intermediate): 24-26 min L1 (Beginner): 40-45 min Final targets: Male - L10: 16-18 min, L5: 24-26 min, L1: 40-45 min Female - L10: 18-20 min, L5: 26-28 min, L1: 42-47 min

Modality Profile

All 9 movements (Bicycle Crunch, Glute Bridge, Lunge, Mountain Climber, Plank Shoulder Tap, Push-Up, Squat, Tricep Dip, V-Up) are bodyweight/gymnastics movements requiring no external load or cyclical cardio. Therefore, this is 100% gymnastics modality.