Workout Description

Why This Workout Is Hard

The descending rep scheme (24-20-16-12-8-4) provides some relief as the workout progresses, but 135/95lb front rack lunges create significant leg fatigue that directly impacts the ability to maintain position for hand release push-ups. The total volume (84 reps each) combined with a moderate load and no built-in rest makes this a challenging metabolic workout that will take most athletes 12-15 minutes with multiple breaks.

Benchmark Times for John Moran

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total volume of 84 reps per movement tests muscular endurance significantly. Shoulders, core, and legs face continuous time under tension.
• Endurance (7/10): High-rep descending scheme with compound movements creates sustained cardiovascular demand. Front rack position challenges breathing and heart rate stays elevated throughout.
• Flexibility (7/10): Front rack position demands significant shoulder, wrist, and thoracic mobility. Lunges test hip flexor and ankle range of motion.
• Strength (6/10): 135/95lb lunges represent moderate-heavy loading for most athletes. Maintaining front rack position requires considerable shoulder/core strength.
• Speed (5/10): Workout rewards efficient transitions and steady movement cycling, but weight and volume prevent all-out sprint pace.
• Power (2/10): Movements are more strength-endurance focused than explosive. Some power needed to stand from lunge position.

Movements

• Front Rack Lunge

Scaling Options

Reduce lunge weight to 95/65 lb or 75/55 lb based on capacity. Can substitute dumbbell front rack lunges or walking lunges without weight. For push-ups, elevate hands on box/bench or perform from knees while maintaining hand release. Alternative rep scheme: 20-16-12-8-4 or 16-12-8-6-4. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 8+ unbroken lunges at prescribed weight or if push-up form deteriorates significantly after 10 reps. Priority is maintaining upright torso in lunge and full range of motion in push-ups. Athletes should finish between 12-18 minutes - if projected over 20 minutes, reduce volume or load. Choose scaling that allows consistent movement with minimal rest breaks.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with significant lower body strength endurance demand. The descending rep scheme creates a steady push while the combination targets both leg strength and upper body pushing capacity. Primary challenge is maintaining leg drive under fatigue while managing upper body volume.

Coach Insight

Break front rack lunges into sets of 6-8 when fresh, reducing to sets of 4-5 as fatigue builds. Keep torso upright and core engaged during lunges. For hand release push-ups, maintain full body tension at bottom position - don't sag at hips. Consider breaking push-ups earlier than lunges to maintain quality. Aim for consistent 2-3 sets per round. Quick transitions between movements are key but don't rush setup position.

Benchmark Notes

This workout follows a descending rep scheme similar to Annie (50-40-30-20-10) but with different rep counts and movements. Using Annie as our anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s), we need to adjust for: 1. Front Rack Lunges (135/95): - 24 reps: 2s/rep × 1.0 = 48s - 20 reps: 2s/rep × 1.1 = 44s - 16 reps: 2.2s/rep × 1.2 = 42s - 12 reps: 2.3s/rep × 1.3 = 36s - 8 reps: 2.4s/rep × 1.4 = 27s - 4 reps: 2.5s/rep × 1.5 = 15s 2. Hand Release Push-Ups: - 24 reps: 1.5s/rep × 1.0 = 36s - 20 reps: 1.6s/rep × 1.1 = 35s - 16 reps: 1.7s/rep × 1.2 = 33s - 12 reps: 1.8s/rep × 1.3 = 28s - 8 reps: 1.9s/rep × 1.4 = 21s - 4 reps: 2.0s/rep × 1.5 = 12s 3. Transitions: 5-8s between movements × 6 rounds = 30-48s Total work time for elite (L10): ~360s Intermediate (L5): ~600s Beginner (L1): ~1080s This aligns well with Annie's anchor points when accounting for the heavier loading of lunges vs double-unders and the more demanding push-up variation. Final targets: Male - L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00) Female - L10: 480s (8:00), L5: 720s (12:00), L1: 1200s (20:00)

Modality Profile

Front Rack Lunge is a weighted movement (W), Hand-Release Push-Up is a bodyweight/gymnastics movement (G). With two movements split across two modalities, this results in a 50/50 split between G and W.