Workout Description

Why This Workout Is Hard

This chipper-style workout features high volume (580 total reps) with a challenging rep scheme that creates significant muscular endurance demands. The placement of burpees in the middle followed immediately by push-ups will create upper body fatigue that impacts the remaining movements. The bookend mountain climbers (200 total) create substantial metabolic stress. Most athletes will take 20-25 minutes with required breaks.

Benchmark Times for (Home)WORK #15

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high rep counts across multiple movement patterns test muscular endurance, particularly core and leg stamina through mountain climbers and squats.
• Endurance (8/10): High-volume bodyweight movements performed continuously create significant cardiovascular demand. The chipper format with 580 total reps requires sustained aerobic capacity.
• Speed (7/10): Quick transitions between movements and fast cycling of bodyweight exercises are crucial for optimal time. High-rep sets demand efficient movement.
• Flexibility (4/10): V-ups and lunges require moderate hip flexibility. Mountain climbers and burpees demand basic shoulder and hip mobility.
• Power (3/10): Burpees provide some explosive demands, but most movements are performed at a steady pace focusing on endurance.
• Strength (2/10): Exclusively bodyweight movements focusing on endurance rather than maximal strength. Tricep dips provide some upper body strength demand.

Movements

• Mountain Climber
• Air Squat
• Sit-Up
• Burpee
• Push-Up
• V-Up
• Lunge

Scaling Options

Mountain Climbers: Reduce to 60/40 reps or slow pace Squats: Reduce depth or use wall support Sit-ups: Sub V-ups or crunches, reduce range of motion Tricep Dips: Use bench with feet on ground, or negative-only dips Burpees: Step-out burpees or no push-up Push-ups: Knee push-ups or incline push-ups V-ups: Single leg v-ups or hollow rocks Lunges: Stationary split squats or reduce range of motion

Scaling Explanation

Scale if unable to maintain proper form on push-ups after 15 reps, cannot perform full range squats for sets of 20, or if tricep dips cause shoulder discomfort. Priority is maintaining consistent movement through entire workout rather than going unbroken early. Target completion time is 12-20 minutes - scale volume if exceeding 25 minutes. Consider reducing all rep schemes by 25-50% for beginners while keeping movement pattern integrity.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and mental toughness, typically lasting 12-20 minutes. The descending-ascending rep scheme with bodyweight movements creates sustained metabolic stress while testing local muscular endurance, particularly in the core, shoulders, and legs. Primary challenge is maintaining consistent output as fatigue accumulates.

Coach Insight

Break the high-volume movements (mountain climbers, squats) into manageable sets early - consider 4-5 sets for 100 reps. Maintain steady breathing throughout to manage heart rate. For mountain climbers, aim for crisp alternating steps rather than rushing. Keep squats controlled with full depth. On tricep dips, protect shoulders by maintaining tight core and avoiding forward lean. Burpees will feel most challenging due to placement - consider quick singles over trying to link them.

Benchmark Notes

This workout is most similar to Angie in structure (high-volume bodyweight movements) but with slightly lower total volume and less technical movements. Breaking it down: First half (descending): - 100 mountain climbers: 1.5s/rep = 150s - 80 squats: 1.2s/rep = 96s - 60 sit-ups: 2s/rep = 120s - 40 tricep dips: 2s/rep = 80s - 20 burpees: 3.5s/rep = 70s Second half (ascending): - 40 push-ups: 1.5s/rep = 60s (fatigue multiplier 1.2x) - 60 v-ups: 2.5s/rep = 150s (fatigue multiplier 1.3x) - 80 lunges: 1.5s/rep = 120s (fatigue multiplier 1.4x) - 100 mountain climbers: 2s/rep = 200s (fatigue multiplier 1.5x) Transitions between movements: ~5-10s each × 8 = 60s Comparing to Angie (L10: 900-1080s, L5: 1320-1500s, L1: 1980-2400s), this workout should be about 30% faster due to: - Less technical movements (no pull-ups) - Lower total volume (580 vs 400 reps) - More varied movement patterns allowing some recovery Projected targets: L10 (Elite): 360-420s (6:00-7:00) L5 (Intermediate): 600-660s (10:00-11:00) L1 (Beginner): 900-1080s (15:00-18:00) Female times should be similar as this is bodyweight-only with no significant strength bias.

Modality Profile

All 8 movements (Mountain Climber, Air Squat, Sit-Up, Tricep Dip, Burpee, Push-Up, V-Up, Lunge) are bodyweight/gymnastics movements. No monostructural cardio or weighted movements are present.