Workout Description

Why This Workout Is Hard

While the individual movements are basic and bodyweight only, the combination of 500 total reps with no built-in rest creates significant cumulative fatigue. The push-ups particularly become limiting after pull-ups, and both upper body movements must be repeated 10 times. For the average CrossFitter, this 15-20 minute continuous effort will require breaking sets and create substantial metabolic stress.

Benchmark Times for Lindsay

• 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 (8/10): High volume of repetitive movements (50/100/150/200 total reps) challenges muscular endurance, particularly in the upper body push/pull and core.
• Endurance (7/10): Ten rounds of continuous bodyweight movements creates significant cardiovascular demand, requiring sustained aerobic capacity and work capacity over an extended period.
• Speed (6/10): Quick transitions between movements and efficient rep cycling become crucial for optimal time. Maintaining pace across rounds is essential.
• Flexibility (3/10): Standard range of motion requirements for basic gymnastics movements. Full depth squats demand moderate hip mobility.
• Strength (2/10): Basic bodyweight movements require minimal absolute strength, though relative strength endurance is tested through pull-ups and push-ups.
• Power (1/10): Workout emphasizes endurance over power output. Movements are likely performed at submaximal intensity to maintain work capacity.

Movements

• Push-Up
• Air Squat
• Sit-Up
• Pull-Up

Scaling Options

Pull-ups: Ring rows or banded pull-ups, maintaining hollow body position. Pushups: Elevate hands on box/bench or drop to knees while keeping rigid plank. Air squats: Reduce depth to above parallel or use wall/rack support. Volume options: 6-8 rounds total, or 3-4-5-3-4-5 rep scheme. Can also insert 1:00 rest between rounds if needed.

Scaling Explanation

Scale if unable to perform 3+ strict pull-ups, 10 good form pushups, or 15 full depth air squats when fresh. Prioritize maintaining proper movement patterns over speed - this is not meant to be a sprint workout. Target completion time is 15-25 minutes. Scale to achieve consistent work across all rounds rather than dramatic slowdown. Success is steady output with good form, not just finishing quickly.

Intended Stimulus

Moderate-length oxidative conditioning workout targeting muscular endurance and mental toughness. Time domain is 15-25 minutes with steady-state aerobic output. Primary challenge is maintaining consistent movement patterns while managing cumulative fatigue across high-volume bodyweight movements.

Coach Insight

Break this into manageable chunks - aim for consistent round times rather than sprinting early rounds. Consider breaking pushups into sets of 5+5 by round 4-5. Keep air squats smooth but unbroken. Quick transitions between movements are key. Common pitfalls: rushing early rounds, letting pushups deteriorate into half reps, losing full depth on squats when tired. Aim for 90-120 seconds per round.

Benchmark Notes

This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, air squats) but with the volume distributed across 10 rounds. Total reps: 50 pull-ups, 100 push-ups, 150 air squats, 200 sit-ups. Base movement times (fresh): - Pull-ups: 1.5s × 5 = 7.5s - Push-ups: 1.25s × 10 = 12.5s - Air squats: 1.25s × 15 = 18.75s - Sit-ups: 1.5s × 20 = 30s Round breakdown with fatigue multipliers: - Rounds 1-2: ~70s per round (1.0x) - Rounds 3-4: ~80s per round (1.15x) - Rounds 5-6: ~90s per round (1.3x) - Rounds 7-8: ~100s per round (1.4x) - Rounds 9-10: ~110s per round (1.5x) Transitions between movements: 3-5s × 3 per round = ~12s Total time estimates: L10 (Elite): 12-13 min L5 (Intermediate): 18-20 min L1 (Beginner): 28-30 min Compared to Angie anchor (15-18 min for L10), this workout should be slightly faster due to built-in rest between rounds, but with similar movement pattern fatigue.

Modality Profile

All four movements (Pull-Up, Push-Up, Air Squat, Sit-Up) are bodyweight/gymnastics movements. No monostructural cardio or weighted movements are present.

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