Workout Description
For Time (21-30 min cap):
5 Rounds of:
- 100 Single Unders
- 30 Air Squats
- 20 Push-Ups
Rest 1:00 between rounds 3 and 4.
After all 5 rounds, immediately complete a Hard Finisher:
- 200 Single Unders
- 50 Air Squats
- 30 Push-Ups
Rep distribution per round:
Rounds 1-2: Full reps as written (front-loaded effort)
Rounds 3-5: Maintain unbroken sets where possible on squats
Total volume:
- 700 Single Unders
- 200 Air Squats
- 130 Push-Ups
Why This Workout Is Hard
High volume of single unders (700 total) combined with 200 air squats and 130 push-ups creates significant fatigue accumulation. While movements are bodyweight-only, the continuous nature with minimal rest (only 1:00 between rounds 3-4) and the brutal 200-SU finisher after 5 rounds forces athletes to manage grip fatigue, shoulder endurance, and leg burn simultaneously. Average athletes will struggle with pacing and rope endurance, particularly in later rounds.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Extremely high rep volume (700 single unders, 200 squats, 130 push-ups) tests muscular endurance across multiple muscle groups. Fatigue accumulates significantly, especially in legs and shoulders.
- Endurance (7/10): Extended 21-30 minute effort with 700 single unders demands sustained cardiovascular output. The one-minute rest between rounds 3-4 provides brief recovery but overall aerobic demand remains high throughout.
- Speed (6/10): Continuous cycling through movements with minimal rest (except one minute between rounds 3-4) demands quick transitions and steady pacing. Single unders inherently require fast footwork.
- Flexibility (3/10): Air squats require moderate hip and ankle mobility. Push-ups demand shoulder and thoracic mobility. Single unders require minimal range of motion, limiting overall flexibility demand.
- Power (3/10): Single unders require some explosive ankle/calf power, but the high rep volume shifts focus to endurance. Push-ups and squats performed at moderate pace, not explosively.
- Strength (1/10): Purely bodyweight movements with no external load. Air squats and push-ups test relative strength endurance rather than maximal force production capacity.
Movements
- Single-Under
- Push-Up
- Air Squat
Modality Profile
All three movements are bodyweight gymnastics movements: Single-Under (jump rope coordination skill), Air Squat (bodyweight squat), and Push-Up (bodyweight pressing movement).
