Workout Description

Why This Workout Is Medium

While the individual movements are basic bodyweight exercises, the high rep volume (1000 total reps) and continuous nature creates moderate cardiovascular fatigue. However, the movements don't significantly interfere with each other, and the jumping jacks provide a natural active recovery between the more demanding air squats and v-ups. Most CrossFitters can complete this in 15-20 minutes with some strategic pacing.

Benchmark Times for Jamie

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 16:00-18:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 1000 total reps challenges muscular endurance extensively, particularly in the core and legs with minimal rest between movements.
• Endurance (8/10): High-volume bodyweight movements performed across 10 rounds creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Speed (7/10): Quick transitions between movements and fast cycling of bodyweight exercises is crucial for optimal time.
• Power (4/10): Jumping jacks provide some power element, but movements are mostly submaximal with focus on sustained output.
• Flexibility (3/10): V-ups require decent core flexibility and hip mobility, but movements are generally accessible without extreme ROM demands.
• Strength (2/10): Exclusively bodyweight movements with moderate resistance. Focus is on endurance rather than maximal strength.

Movements

• Air Squat
• Jumping Jack
• V-Up

Scaling Options

Movement modifications: Air squats to box squats if depth/stability is limited. V-ups to knee tucks or hollow rocks (10-15 reps). Jumping jacks to step-out jacks for reduced impact. Volume options: Reduce to 6-8 rounds, or keep rounds but reduce V-ups to 15 reps. Time cap at 25 minutes for newer athletes. Consider 1:1 work-rest ratio initially.

Scaling Explanation

Scale if unable to maintain proper V-up form (shoulders and feet lifting simultaneously) or if air squat depth/stability is compromised. Prioritize full range of motion and proper core engagement over speed. Target effort should be sustainable 7/10 intensity - conversational but challenging. Scale if rounds are taking over 90 seconds consistently. Goal is steady movement with minimal breaks.

Intended Stimulus

Moderate-length oxidative conditioning workout targeting muscular endurance and core stability. Time domain is 15-20 minutes with steady-state cardio focus. Primary challenge is maintaining consistent output while managing core fatigue from V-ups. Develops aerobic capacity and midline stabilization.

Coach Insight

Break this into manageable chunks - aim for consistent 45-60 second rounds. Keep air squats controlled but fluid, maintaining full depth. For V-ups, focus on hollow body position and avoid rushing - quality over speed. Jumping jacks serve as active recovery but keep them crisp. Common mistake is rushing early rounds then hitting severe core fatigue by round 6-7. Consider breaking V-ups into 2-3 sets per round (15-10 or 10-8-7) once fatigue sets in.

Benchmark Notes

This workout is most similar to Annie (50-40-30-20-10 double-under + sit-up) in terms of volume and movement patterns, though with more total reps. Let's break it down: 1. Movement Analysis (per round): - 25 Air Squats: 1.5 sec each = 37.5 sec - 50 Jumping Jacks: 1 sec each = 50 sec - 25 V-Ups: 2 sec each = 50 sec Base time per round (fresh): ~140 sec 2. Fatigue Multipliers: - Rounds 1-2: 140 sec - Rounds 3-4: 155 sec (1.1x) - Rounds 5-6: 170 sec (1.2x) - Rounds 7-8: 190 sec (1.35x) - Rounds 9-10: 210 sec (1.5x) 3. Transitions: 5-10 sec between movements Total transition time per round: ~20 sec 4. Annie Anchor Comparison: - Annie L10: 300-360 sec - Annie L5: 480-600 sec - Annie L1: 780-960 sec This workout has ~2x the volume of Annie, so we'll scale accordingly but account for simpler movements: Final Targets: L10 (Elite): 720 sec (12:00) L5 (Intermediate): 1080 sec (18:00) L1 (Beginner): 1800 sec (30:00)

Modality Profile

All three movements (Air Squat, Jumping Jack, V-Up) are bodyweight/gymnastics movements. Air Squat is a classic bodyweight movement, Jumping Jack is a bodyweight coordination movement, and V-Up is a bodyweight core movement. With all movements falling under gymnastics, the workout is 100% G.

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