Workout Description

Why This Workout Is Hard

The 225/155 back squats are relatively heavy for high-volume work, especially across 5 rounds. The push-ups become significantly more challenging after accumulating 80 sit-ups worth of core fatigue. While each element alone is manageable, the combination and volume creates substantial fatigue with minimal built-in rest. Most average CrossFitters will need to break up the push-ups significantly in later rounds.

Benchmark Times for John Vigiano II

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Substantial muscular endurance test with 200 push-ups and sit-ups total, plus repeated heavy squats challenging both core and upper body stamina.
• Endurance (7/10): High-volume workout with 400 total reps and heavy back squats creates significant cardiovascular demand across five rounds with minimal built-in rest.
• Strength (6/10): Moderately heavy back squats at 225/155 test strength, though volume turns this more into strength-endurance than pure strength.
• Speed (5/10): Transition speed and efficient movement cycling become crucial as fatigue accumulates over five rounds.
• Flexibility (4/10): Back squats require decent hip and ankle mobility, while push-ups demand shoulder range of motion.
• Power (2/10): Mostly grinding movements without explosive demands, though back squats have some power component when fresh.

Movements

• Back Squat
• Sit-Up
• Push-Up

Scaling Options

Back Squat: Scale to 185/125 or 155/95 based on 1RM (should be ~70% of 1RM). Sub box squats if mobility is limited. Push-ups: Scale to knee push-ups or incline push-ups, maintain full range of motion. Sit-ups: Scale to v-ups or anchored sit-ups if needed. Volume option: Reduce to 4 rounds or 30 reps each of push-ups/sit-ups. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken back squats at prescribed weight with good form, or if push-ups break down to singles early. Priority is maintaining proper squat mechanics throughout - reduce load if form deteriorates. Target time domain is 12-20 minutes; scale volume if estimated time exceeds this. Athletes should be able to complete at least 15 unbroken push-ups when fresh. Goal is to keep moving with minimal rest between movements.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) combining heavy strength and high-volume bodyweight movements. Primary challenge is maintaining quality back squats while managing upper body fatigue. Tests strength endurance and ability to maintain form under cumulative fatigue.

Coach Insight

Break up push-ups early (sets of 10-15) before fatigue sets in. For back squats, focus on maintaining braced core and solid rack position - don't rush reps. Consider breaking sit-ups into 2-3 sets to maintain intensity. Key is pacing the squats - while heavy, they shouldn't be the limiting factor. Transition quickly between movements but take 3-5 deep breaths before starting each set of squats. Common mistake is rushing first 2 rounds then hitting a wall.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell + gymnastics) but with heavier loading and higher volume. Breaking it down: Back Squats (225/155): - Fresh: 3-4s per rep = 30-40s per round - Fatigue multiplier increases each round (1.0, 1.1, 1.2, 1.3, 1.4) Sit-Ups: - Fresh: 1.5s per rep = 60s per round - Breaking into 2-3 sets by round 3 - Fatigue multiplier 1.0-1.3x Push-Ups: - Fresh: 1.5s per rep = 60s per round - Breaking into 4-5 sets by round 3 - Severe fatigue multiplier 1.2-1.8x due to volume Transitions: 10-15s between movements Round estimates (elite): R1: 165s R2: 180s R3: 210s R4: 240s R5: 270s Total: 1065s plus transitions ≈ 12-13 minutes for elite athletes Compared to DT anchor (6-7 min), this is roughly 2x longer due to: - Higher volume (90 vs 27 barbell reps) - Heavier squats vs deadlifts - Addition of high-volume bodyweight work Final targets: Men L10: 12:00 / L5: 20:00 / L1: 30:00 Women L10: 15:00 / L5: 23:00 / L1: 35:00

Modality Profile

Of the 3 movements: Back Squat is weightlifting (W), while Sit-Up and Push-Up are both gymnastics (G). This gives us 2 gymnastics movements and 1 weightlifting movement, resulting in a 70/30 split between G and W.