Workout Description
5 Rounds for time — each round increases reps as indicated:
Round 1: 10 Air Squats / 5 Pull-Ups / 5 Push-Ups / 200m Run
Round 2: 15 Air Squats / 8 Pull-Ups / 8 Push-Ups / 200m Run
Round 3: 20 Air Squats / 10 Pull-Ups / 10 Push-Ups / 400m Run
Round 4: 25 Air Squats / 12 Pull-Ups / 15 Push-Ups / 400m Run
Round 5: 30 Air Squats / 15 Pull-Ups / 20 Push-Ups / 800m Run
Rest exactly 90 seconds between rounds.
After all 5 rounds, complete a final cash-out:
50 Burpees for time (no rest — clock keeps running from end of Round 5 rest period)
Why This Workout Is Hard
This workout combines moderate volume with escalating rep schemes and running distances, creating significant fatigue accumulation. While individual movements are basic bodyweight, the 90-second rest periods are insufficient recovery between increasingly demanding rounds. The final 50 burpees cash-out with zero rest compounds fatigue. Total work time ~25-35 minutes for average athletes. Grip and leg fatigue will be limiting factors by rounds 4-5, making the prescribed pace challenging for most.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High cumulative rep volume: 100 air squats, 50 pull-ups, 53 push-ups, plus 50 burpees. Muscular endurance is heavily tested as fatigue accumulates across rounds and movements interfere with each other.
- Endurance (7/10): Sustained cardiovascular demand across 1900m of running plus 5 rounds of continuous work. The 90-second rest periods provide brief recovery but insufficient for full aerobic restoration between rounds.
- Speed (6/10): For-time format demands consistent pacing and quick transitions between movements. The ascending rep scheme creates natural pacing challenges, requiring athletes to manage intensity strategically throughout.
- Power (4/10): Burpees and pull-ups contain explosive elements, but the ascending rep scheme and fatigue state limit true power expression. Most work becomes grinding rather than explosive by later rounds.
- Flexibility (3/10): Air squats and pull-ups demand moderate hip and shoulder mobility. Push-ups require basic shoulder and thoracic mobility. Demands are present but not extreme or limiting.
- Strength (2/10): Bodyweight-only movements with no external load. While pull-ups require relative strength, the focus is muscular endurance rather than maximal force production or heavy resistance.
Movements
- Push-Up
- Air Squat
- Burpee
- Run
- Pull-Up
Modality Profile
Air Squat, Pull-Up, Push-Up, and Burpee are all bodyweight gymnastics movements (4/5 movements). Run is a monostructural cardio movement (1/5 movements). No weightlifting movements present.
