Workout Description

Why This Workout Is Hard

While the movements are basic, the high volume and cumulative fatigue make this challenging. Day 1 has 400 total reps of core work with no built-in rest, creating significant local muscle fatigue. The Russian twists and sit-ups interfere with each other, making the v-ups particularly difficult in the middle. Even as volume decreases each day, the 100 Russian twists remain a substantial challenge.

Benchmark Times for (Home)WORK #44

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 21:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of core exercises, particularly Russian twists and sit-ups, creates significant local muscular endurance demands in the abdominal region.
• Endurance (4/10): The workout structure over 5 days reduces cardiovascular demand, but high rep schemes within each session require moderate aerobic capacity to maintain output.
• Flexibility (4/10): V-ups and Russian twists require moderate hip flexor and trunk mobility, while maintaining proper form through high volumes.
• Speed (3/10): While movement cycling can be quick, the emphasis is on maintaining quality repetitions rather than maximum speed.
• Strength (2/10): Bodyweight core movements focus on endurance rather than maximal strength, though V-ups require moderate core strength to execute properly.
• Power (1/10): Movements are controlled and grinding rather than explosive, with focus on proper positioning and endurance.

Movements

• Russian Twist
• Sit-Up
• V-Up

Scaling Options

Russian twists: Reduce range of motion, eliminate weight, or perform seated rotations. Sit-ups: Anchor feet under wall/rack, reduce range of motion, or do crunches. V-ups: Substitute hollow rocks, alternate single leg v-ups, or knee tucks. Volume: Start with 50% of prescribed reps and build up. Consider 3-day version for beginners: 50/40/25 rep scheme.

Scaling Explanation

Scale if unable to maintain hollow body position throughout movements, experiencing lower back pain, or cannot complete more than 15 unbroken sit-ups. Focus on quality over speed - movements should be controlled with full range of motion. Scale volume if workout exceeds 25 minutes on Day 1. Success metrics: maintaining consistent form throughout, completing each day's work within target time domain, progressive improvement in movement quality.

Intended Stimulus

Moderate-length core endurance workout designed to build midline stability and local muscular endurance. Progressive volume reduction over 5 days allows for skill development while managing fatigue. Primary energy system is oxidative with glycolytic elements during larger sets. Main challenge is maintaining quality movement patterns under accumulated core fatigue.

Coach Insight

Break Russian twists into sets of 25-30 reps with minimal rest. For sit-ups, aim for sets of 15-20. V-ups are most technically demanding - break into sets of 10-15. Keep consistent tempo throughout. Common faults: rushing Russian twists with poor rotation, arching lower back in sit-ups, losing hollow position in v-ups. Rest 1-2 minutes between movements. Target completion time: 15-20 minutes on Day 1, decreasing by ~3-4 minutes each subsequent day.

Benchmark Notes

This is a descending rep scheme core workout over 5 days. For benchmarking, we'll analyze the total time to complete all 5 days. Closest benchmark comparison is Annie (50-40-30-20-10 double-unders and sit-ups) which takes L10: 300-360s, L5: 480-600s, L1: 780-960s for a single workout. Breakdown by movement (fresh state): Russian Twists: 1.5s/rep Sit-ups: 1.5s/rep V-ups: 2s/rep Day 1 (400 total reps): - Russian twists (200): 300s - Sit-ups (150): 225s - V-ups (50): 100s Base time: 625s + transitions Day 2 (300 reps): ~470s Day 3 (225 reps): ~350s Day 4 (175 reps): ~270s Day 5 (100 reps): ~150s Total base time: ~1865s Factoring in: - Core fatigue accumulation across days (+10-15%) - Set breaks (10-20s between exercises) - Daily recovery between sessions Final benchmarks (total time across all 5 days): L10 (Elite): 14:00 (840s) L5 (Intermediate): 24:00 (1440s) L1 (Beginner): 40:00 (2400s) Scaled proportionally between these anchor points for remaining levels.

Modality Profile

All three movements (Russian Twist, Sit-Up, V-Up) are bodyweight/gymnastics movements requiring no external load or cyclical cardio. Russian Twist and Sit-Up are core movements, V-Up is a bodyweight core skill. Since all movements fall under gymnastics category, the workout is 100% gymnastics.