Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the high volume (300 sit-ups, 150 squats, 75 push-ups) and descending rep scheme creates significant cumulative fatigue. The continuous nature without built-in rest periods means athletes must self-regulate breaks. Push-ups become especially challenging after accumulated upper body fatigue. Most athletes will take 20-25 minutes, making this a longer metabolic conditioning piece.

Benchmark Times for (Home)WORK #21

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of repetitive movements (275 sit-ups, 150 squats, 75 push-ups total) creates substantial local muscular endurance demands.
• Endurance (7/10): High volume bodyweight movements performed continuously create significant cardiovascular demand, especially in early rounds where rep counts are highest.
• Speed (6/10): Quick transitions between movements and maintaining steady pace through descending rep schemes is important for optimal performance.
• Flexibility (3/10): Standard range of motion requirements for squats, push-ups, and sit-ups. No extreme mobility demands.
• Strength (2/10): Basic bodyweight movements require minimal absolute strength, though push-ups provide some upper body strength stimulus.
• Power (1/10): Movements are performed at steady pace with focus on endurance rather than explosive output.

Movements

• Push-Up
• Sit-Up
• Air Squat

Scaling Options

Sit-ups: Scale to crunches or V-ups if experiencing neck strain. Can also do sit-ups to a target height instead of full ROM. Squats: Reduce depth or use wall ball target for consistent range. Push-ups: Scale to knee push-ups or incline push-ups on box. Volume option: 80-60-40-20 for all movements or cut rounds to 3 instead of 5. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 20+ unbroken push-ups when fresh or if sit-ups cause neck discomfort. Priority is maintaining consistent movement patterns throughout - form should look similar in round 1 and final round. Target time domain is 15-25 minutes; scale volume if projected to go longer. Athletes should be able to keep moving with minimal extended breaks.

Intended Stimulus

Moderate-length bodyweight chipper (15-25 minutes) targeting muscular endurance and aerobic capacity. The descending rep scheme creates a steady push while testing local muscular endurance, particularly in the core and upper body. Primary challenge is maintaining consistent movement patterns under accumulating fatigue.

Coach Insight

Break up sit-ups early into sets of 25-30 to preserve midline stability. For squats, aim for unbroken sets of 10-15 in early rounds, then adjust as needed. Push-ups will be the limiting factor - consider sets of 5-8 with quick breaks to maintain quality. Keep transitions under 10 seconds between movements. Track split times for each round to maintain steady pace. Common mistake is rushing first round - resist urge to sprint through 100 sit-ups.

Benchmark Notes

This workout is structurally similar to Annie (50-40-30-20-10 double-unders and sit-ups) but with higher total volume and three movements instead of two. Total reps: - Sit-ups: 300 reps - Squats: 150 reps - Push-ups: 75 reps Breakdown using fresh-state movement times: - Sit-ups: 1.5s/rep × 300 = 450s base - Squats: 1.5s/rep × 150 = 225s base - Push-ups: 1.5s/rep × 75 = 112.5s base Base total: 787.5s Fatigue multipliers by round: Round 1 (100/50/25): 1.0x Round 2 (80/40/20): 1.1x Round 3 (60/30/15): 1.2x Round 4 (40/20/10): 1.3x Round 5 (20/10/5): 1.4x Transitions between movements: ~5s × 10 transitions = 50s Comparing to Annie benchmark (L10: 300-360s, L5: 480-600s, L1: 780-960s), this workout has: - 2.5x the total reps - Similar movement types - Slightly more complex transitions Scaling up Annie's benchmarks proportionally (2.5x) with additional transition time: L10 (Elite): 720-840s (12-14 min) L5 (Intermediate): 1200-1320s (20-22 min) L1 (Beginner): 1800-1920s (30-32 min) Final targets: Male: L10: 12:00 L5: 20:00 L1: 30:00 Female: L10: 13:30 L5: 22:00 L1: 33:00

Modality Profile

All three movements (Push-Up, Sit-Up, Air Squat) are bodyweight/gymnastics movements. Push-ups and sit-ups are classic bodyweight exercises, while air squats are unweighted squats performed with body weight only. With all movements falling under gymnastics category, the workout is 100% G.