Workout Description

Why This Workout Is Hard

While each individual movement is simple and the rep scheme is minimal (1 rep each), the 50-round format creates significant cumulative fatigue with no built-in rest. The continuous nature and movement variety means athletes can't establish a sustainable rhythm. The combination of push-ups after squats, plus explosive tuck jumps under fatigue, makes this surprisingly challenging. Average time domain ~15-20 minutes of non-stop work.

Benchmark Times for Long Cycle Burpee Madness

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 13:00-15:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 250 total reps distributed across multiple movement patterns tests muscular endurance in legs, core, back, and pushing muscles through sustained effort.
• Speed (8/10): Quick transitions between movements and fast single reps are crucial for optimal time. Workout rewards efficient movement cycling.
• Endurance (7/10): High volume of 50 rounds creates significant cardiovascular demand despite low rep scheme. Continuous movement pattern challenges aerobic capacity and breathing rhythm.
• Power (4/10): Tuck jumps provide explosive element, but low rep scheme and fatigue limit power output potential.
• Flexibility (3/10): Standard mobility requirements for squats and supermans. No extreme ranges of motion needed.
• Strength (2/10): Basic bodyweight movements require minimal absolute strength. Focus is on endurance rather than force production.

Movements

• Air Squat
• Push-Up
• Sit-Up
• Superman

Scaling Options

Movement modifications: Wall push-ups, sit-ups to sub-max height, shorter superman hold (2-3 sec), step-ups instead of tuck jumps. Volume options: 30 rounds total, 5 rounds of 5-4-3-2-1 reps (75 total reps), or 20-minute time cap. For beginners, consider 20 rounds total with perfect form focus.

Scaling Explanation

Scale if unable to maintain proper form on any movement for 10+ unbroken reps when fresh. Signs to scale: push-ups breaking form before round 25, inability to maintain full squat depth, or workout projected over 25 minutes. Prioritize movement quality over speed - this workout builds foundational movement patterns under fatigue. Target time domain is 15-25 minutes with consistent movement quality throughout.

Intended Stimulus

Moderate-length oxidative workout (15-25 minutes) focused on movement quality and mental toughness. While individual movements are simple, high volume tests muscular endurance and movement consistency. Primary challenge is maintaining form through fatigue and staying focused across many rounds.

Coach Insight

Break this into manageable chunks - treat it as 5 sets of 10 rounds. Move steadily but don't sprint early. Maintain crisp movement patterns: full depth on squats, chest-to-deck push-ups, complete sit-up range, active superman hold, and soft landing on tuck jumps. Common mistakes include rushing transitions, cutting range of motion as fatigue sets in, and losing count of rounds. Use a counter or chalk marks to track rounds.

Benchmark Notes

This workout is similar to Angie in structure (high-volume bodyweight movements) but with 50 rounds of 5 reps each instead of 100 reps of 4 movements. Breakdown per round (fresh state): - Air Squat: 1.5s - Push-Up: 1.5s - Sit-Up: 2s - Superman: 2s - Tuck Jump: 2s Base time per round: 9s + 3s transition = 12s Fatigue multipliers: - Rounds 1-10: 1.0x (12s) - Rounds 11-20: 1.2x (14.4s) - Rounds 21-30: 1.4x (16.8s) - Rounds 31-40: 1.6x (19.2s) - Rounds 41-50: 1.8x (21.6s) Total projected time: Rounds 1-10: 120s Rounds 11-20: 144s Rounds 21-30: 168s Rounds 31-40: 192s Rounds 41-50: 216s Base total: 840s Using Angie as anchor (900-1080s elite), but scaling down ~15% due to lower total volume and simpler movements. This puts elite times around 9-10 minutes. Recap: L10 (Elite): 9:00-10:00 L5 (Intermediate): 15:00-16:00 L1 (Beginner): 25:00-30:00

Modality Profile

All movements (Air Squat, Push-Up, Sit-Up, Superman, Tuck Jump) are bodyweight/gymnastics movements. Air Squat, Push-Up, and Sit-Up are classic gymnastics movements. Superman is a bodyweight core movement. Tuck Jump is a bodyweight plyometric movement. With all 5 movements being gymnastics-based, this workout is 100% gymnastics modality.

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